5/3/1 RUN!

Yano

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1/13/25

First time doing blood donation today. It was awesome. Went super fast. Definitely making it part of my routine.

I did the double red so they said every 16wks come back. 💪😎
It's all good til ya get the new girl and she rolls ya 2 or 3 times , come home lookin like ya been used for a chew toy during k9 training :ROFLMAO:
 

Yano

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Ok I’m going to give it a try. Thanks boss
That’s a lot more volume for me. Should yield some Berserk Gainz.💪😎
If you get into that and its working for ya , i'll introduce you to PAP pairings for extra torture haahahah
 

Yano

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View attachment 55645

Alright Papa Yano! Got the first week on paper!!
Let’s Wreck Shit! BERSERKER GANG💪😎
On the first run through , IF you find yourself too fatigued simply adjust the 10 rep set percentage down some from say 65 to 60 or 55% until it feels proper then build it up. That should give you enough gas to finish up strong.

Once that 10 repper is done you just pick up momentum in your head for the rest.
 
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1/14/25

Body weight 225.0#
Agile 8
Squat 215x10 235x5 270x3 300x2 310x1 320x1
Back Off sets 270x6 235x8 215x11

More than once thought no fucking way! This man is mad!! But Danheim Berserker playing in the back ground, my enemies and ancestors on my mind!!! Grinding right through💯

Laying Leg Curls 80# 5x10
Leg Kicks side and back- did these without the cable attached today cuz it been a minute.
Just wanted to wake them hoes up! lol

Roman Chair 4x15 body weight, same deal wanted them to know it’s time to grind. Wake up!!! We got work to do!!!💪😎
 

Yano

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1/14/25

Body weight 225.0#
Agile 8
Squat 215x10 235x5 270x3 300x2 310x1 320x1
Back Off sets 270x6 235x8 215x11

More than once thought no fucking way! This man is mad!! But Danheim Berserker playing in the back ground, my enemies and ancestors on my mind!!! Grinding right through💯

Laying Leg Curls 80# 5x10
Leg Kicks side and back- did these without the cable attached today cuz it been a minute.
Just wanted to wake them hoes up! lol

Roman Chair 4x15 body weight, same deal wanted them to know it’s time to grind. Wake up!!! We got work to do!!!💪😎
 
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1/14/25
Daily step 4,497 it was a transition day for me. Sleep the night before with the fam. Then sleep during the day to be ready for the over night shift. Equals shit for steps and skipped cardio😞

Macros
Cal 2810
F 89
C 258
P 243 💪😎
 
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IMG_2674.png
That’s how we Berserkers do cardio
 

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On the first run through , IF you find yourself too fatigued simply adjust the 10 rep set percentage down some from say 65 to 60 or 55% until it feels proper then build it up. That should give you enough gas to finish up strong.

Once that 10 repper is done you just pick up momentum in your head for the rest.

I know on week #2 rotate the singles out.
For bench and press do I just follow the same numbers on week 2?

When do you deload?

What supplemental and accessory’s should I include?
 
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In the book, I’m just labeling this as Yano’s Madness 💪😎

Really appreciate the help brother 🥇
 

Yano

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I know on week #2 rotate the singles out.
For bench and press do I just follow the same numbers on week 2?

When do you deload?

What supplemental and accessory’s should I include?
I use the same rep and percent scheme for bench dead squat ohp and pendlay rows and landmines

The goal is to move up 5lbs a week when we cant we simply repeat the session next day it comes around.

If fatigue builds up too fast we can always start by scaling back the percentage on the opening 10 set to leave a bit more gas in the tank. No shame in that at all.

For accessories I still use Conjugate style programming - I enjoy 5x5 work personally
- Main Lift
- Multi-Joint Primary Accessory Exercise (3-4 sets, 3-5 reps or 5-8 reps)
- Multi-Joint Secondary Accessory Exercise (3-4 sets, 3-5 reps or 5-8 reps)
- Multi-Joint Tertiary Accessory Exercise (3-4 sets, 3-5 reps or 5-8 reps)**Optional
- Single-Joint Accessory Exercise (3-5 sets, 10-12 reps)
- Single-Joint Accessory Exercise (3 sets, 15-20 reps)
- Core or GPP Work

As for the lifts you should include , that would depend on your weak points or plateau issues. Right now you know those better than I do. But as they arise we can sort them out post haste.

For me my bench work lays out like this right now
Bench
Spoto or JM Press
Incline Variation
Decline Variation
Lat Raises / Delt Raises / Lu Raise - some type of flappy bird thing
Curls
Abs

I vary my lifts every 3/4 weeks depending on goals and progress , and a variance on a lift might be as simple as changing grips or hand placement , hanging a chain , adding a band , it doesn't always have to be changing out for a new lift , just adding tempo counts can make a drastic difference.

We vary lifts simply to keep growing and fighting adaptations.

I sent you the 6 day split test , i will send my normal 4 day program to you as well so you can see the differences in the layout and percentages.
 
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Yano

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As far as deloads ... i'm a bit of a deload retard , i push myself farther than I should most of the time so I started looking for diminish returns on my main lifts , one week i'm off ,, it could be anything , 2 weeks down again ... somethings not right, 3rd week if I havent snapped out of it, deload time.

For me personally I can go 4/6 weeks like a mad battlerager and then I gota deload.

I will attempt to simply back off my totals for a week and lower volume by half if that doesnt refill my tank or cure my aches and pains ill go for another week at reduced volume and cut my work load in half for that week , so it basically becomes a week of technique practice , stretching and relaxing. It is very very seldom I take an actual deload week where I do nothing , for that something has really got to be wrong.
 
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As far as deloads ... i'm a bit of a deload retard , i push myself farther than I should most of the time so I started looking for diminish returns on my main lifts , one week i'm off ,, it could be anything , 2 weeks down again ... somethings not right, 3rd week if I havent snapped out of it, deload time.

For me personally I can go 4/6 weeks like a mad battlerager and then I gota deload.

I will attempt to simply back off my totals for a week and lower volume by half if that doesnt refill my tank or cure my aches and pains ill go for another week at reduced volume and cut my work load in half for that week , so it basically becomes a week of technique practice , stretching and relaxing. It is very very seldom I take an actual deload week where I do nothing , for that something has really got to be wrong.

That’s Get It! The 4 day split will work best for me I do believe.
I literally slept and ate all day! I’m sore all over!! I love this shit!!!
Let’s Bang Berserker Gang💪😎
 

Yano

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That’s Get It! The 4 day split will work best for me I do believe.
I literally slept and ate all day! I’m sore all over!! I love this shit!!!
Let’s Bang Berserker Gang💪😎
The 4 day is a monster of a split for sure I love it. The slightly lower percentages make up for some of the brutality.
 

Yano

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Burned a lil midnight oil and a big chunk of hash :cool:

Voila - 4 day split bridge block/deload

*You can always swap out any lift for any other that fits , plug n play

4-Day Active Recovery Week

Day 1: Lower Body Recovery (Squat Focus)
Warm-Up:
5-10 minutes light cardio (bike or walking).

Mobility Routine:
Knees to Chest: 3x20 sec hold.
90/90 Hip Stretch: 2x30 sec per side.
Deep Squat Hold: 2x30 sec.
Ankle Circles: 2x10 per direction.

Main Movement (Light Technique):
Squat: 3x3 @ ~60-65% 1RM.
Focus: Bar path, bracing, and control.

Accessories (Bodyweight/Lightweight):
Goblet Squats: 2x15 @ 25-35 lbs.
Step-Ups (Bodyweight): 2x10 per leg.
Side Plank: 3x30 sec per side.

Stretch & Cool Down:
Hamstring Stretch: 2x30 sec per leg.
Pigeon Pose: 2x30 sec per side.
-------------------------------------------------------------------------
Day 2: Upper Body Recovery (Bench Focus)
Warm-Up:
5-10 minutes light cardio.

Shoulder/Chest Mobility:
Band Pull-Aparts: 3x15.
Wall Angels: 2x10.
Overhead Stretch: 2x30 sec per side.

Main Movement (Light Technique):
Bench Press: 3x5 @ ~60-65% 1RM.
Focus: Controlled descent and explosive bar speed.

Accessories (Bodyweight/Lightweight):
Incline Dumbbell Press: 3x12 @ 25-35 lbs.
Delt Flys (Rear Focus): 2x15 @ 10-15 lbs.
Bent Rows (Light): 3x8-10 @ 50% working weight.

Stretch & Cool Down:
Doorway Stretch: 2x30 sec per side.
Cat-Cow Stretch: 3x10 reps.
--------------------------------------------------------------------------------
Day 3: Full Body Recovery (Light Conditioning)
Warm-Up:
10 minutes of light cardio (bike or walk at ~110 bpm).

Circuit (Repeat 2-3 Rounds):
Goblet Squat: 15 reps.
Push-Ups: 10-15 reps.
Band Rows: 15 reps.
Side Plank: 30 sec per side.
Dead Bugs: 15 reps per side.

Cool Down:
Foam Rolling: Quads, hamstrings, glutes, lats (2 minutes per area).
Hamstring Stretch: 2x30 sec per leg.
--------------------------------------------------------------------------------------
Day 4: Lower & Upper Recovery (Deadlift Focus)
Warm-Up:
5-10 minutes light cardio.

Posterior Chain Mobility:
Dead Bugs: 2x15.
Bird Dogs: 2x15 per side.
Cobra Stretch: 2x30 sec hold.

Main Movement (Light Technique):
Deadlift: 3x3 @ ~60-65% 1RM.
Focus: Starting position, bar path, and lockout control.

Accessories (Bodyweight/Lightweight):
Romanian Deadlifts (Light Barbell): 3x8 @ 50% working weight.
Shrugs (Light Barbell): 3x12 @ ~135 lbs.
Hanging Leg Raises: 2x12-15.

Stretch & Cool Down:
Hip Flexor Stretch: 2x30 sec per side.
Pigeon Pose: 2x30 sec per side.
----------------------------------------------------------------------------
Key Points for Active Recovery Week-

Volume Reduction: Focus is on low reps/sets to allow recovery while maintaining neural connections.

Intensity Reduction: Stay at ~60-65% of your 1RM to reinforce technique without inducing fatigue.

Mobility Emphasis: Incorporate stretches and dynamic movements to promote recovery and joint health.

Optional Light Cardio: Add 10-20 minutes of light cardio at the end of sessions for active recovery.
 
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Burned a lil midnight oil and a big chunk of hash :cool:

Voila - 4 day split bridge block/deload

*You can always swap out any lift for any other that fits , plug n play

4-Day Active Recovery Week

Day 1: Lower Body Recovery (Squat Focus)
Warm-Up:
5-10 minutes light cardio (bike or walking).

Mobility Routine:
Knees to Chest: 3x20 sec hold.
90/90 Hip Stretch: 2x30 sec per side.
Deep Squat Hold: 2x30 sec.
Ankle Circles: 2x10 per direction.

Main Movement (Light Technique):
Squat: 3x3 @ ~60-65% 1RM.
Focus: Bar path, bracing, and control.

Accessories (Bodyweight/Lightweight):
Goblet Squats: 2x15 @ 25-35 lbs.
Step-Ups (Bodyweight): 2x10 per leg.
Side Plank: 3x30 sec per side.

Stretch & Cool Down:
Hamstring Stretch: 2x30 sec per leg.
Pigeon Pose: 2x30 sec per side.
-------------------------------------------------------------------------
Day 2: Upper Body Recovery (Bench Focus)
Warm-Up:
5-10 minutes light cardio.

Shoulder/Chest Mobility:
Band Pull-Aparts: 3x15.
Wall Angels: 2x10.
Overhead Stretch: 2x30 sec per side.

Main Movement (Light Technique):
Bench Press: 3x5 @ ~60-65% 1RM.
Focus: Controlled descent and explosive bar speed.

Accessories (Bodyweight/Lightweight):
Incline Dumbbell Press: 3x12 @ 25-35 lbs.
Delt Flys (Rear Focus): 2x15 @ 10-15 lbs.
Bent Rows (Light): 3x8-10 @ 50% working weight.

Stretch & Cool Down:
Doorway Stretch: 2x30 sec per side.
Cat-Cow Stretch: 3x10 reps.
--------------------------------------------------------------------------------
Day 3: Full Body Recovery (Light Conditioning)
Warm-Up:
10 minutes of light cardio (bike or walk at ~110 bpm).

Circuit (Repeat 2-3 Rounds):
Goblet Squat: 15 reps.
Push-Ups: 10-15 reps.
Band Rows: 15 reps.
Side Plank: 30 sec per side.
Dead Bugs: 15 reps per side.

Cool Down:
Foam Rolling: Quads, hamstrings, glutes, lats (2 minutes per area).
Hamstring Stretch: 2x30 sec per leg.
--------------------------------------------------------------------------------------
Day 4: Lower & Upper Recovery (Deadlift Focus)
Warm-Up:
5-10 minutes light cardio.

Posterior Chain Mobility:
Dead Bugs: 2x15.
Bird Dogs: 2x15 per side.
Cobra Stretch: 2x30 sec hold.

Main Movement (Light Technique):
Deadlift: 3x3 @ ~60-65% 1RM.
Focus: Starting position, bar path, and lockout control.

Accessories (Bodyweight/Lightweight):
Romanian Deadlifts (Light Barbell): 3x8 @ 50% working weight.
Shrugs (Light Barbell): 3x12 @ ~135 lbs.
Hanging Leg Raises: 2x12-15.

Stretch & Cool Down:
Hip Flexor Stretch: 2x30 sec per side.
Pigeon Pose: 2x30 sec per side.
----------------------------------------------------------------------------
Key Points for Active Recovery Week-

Volume Reduction: Focus is on low reps/sets to allow recovery while maintaining neural connections.

Intensity Reduction: Stay at ~60-65% of your 1RM to reinforce technique without inducing fatigue.

Mobility Emphasis: Incorporate stretches and dynamic movements to promote recovery and joint health.

Optional Light Cardio: Add 10-20 minutes of light cardio at the end of sessions for active recovery.

Fuckimg Amazing! And most of all totally doable!! Papa Yano is the MAN!!!💪😎
 
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