Yano's old man lifts, such and so forth.

[Yano]

Dynamic Upper
2000 cals
200# body weight
30 min cardio morning / night
special supplements, some such and so forth

Today was a good one no complaints , it was nice to get in a full day of upper after working six weeks of smolov jr. Feel a little gassed but nothing horrible - stimulate not annihilate -

Flat Bench - 9x3 50% of 1rm 25% resistance - 175+88- rounded up to 265 - looped 2 bands on the ssb under my bench gave me just around 95 lbs +/- no way to tell for sure with out a hanging scale so i just loaded the proper 175 on the bar in case i guessed wrong
Warm up ebx10 eb/bandsx10 135/2x5 155/2x5
Working sets 175/2x3x3x3x3x3x3x3x3x3 - 265 at the top

Spoto Press - These were some work its been a while since i did any big sets holy burn
3x20 - 135x20 140x20 150x15x5

JM Press - WOOOO !! nothing super on these but I missed em - added 40# of chains to the bar for these and let it swing - 65/40x10 75/40x10 80/40x10 85/40x8x2 - last sets 125 in total

Banded Face Pulls - 4x12 - band looped around the rack upright - no clue on the tension

OHP - I havent done these since i fucked my self up having the seizure , it took a couple of minutes to run out of excuses in my head until i got under the bar ,, felt like my aunt olga being scared of thunder ... holy crap.
4x10 - 40# of chains added - 105/40x10 110/40x10 115/40x8x2 120/40x5x5

Abs - Leg Lifts - 4 sets of 20

 

[eazy]

I havent done these since i fucked my self up having the seizure , it took a couple of minutes to run out of excuses in my head until i got under the bar

This is why this is one of my favorite logs to watch.

inspiring to watch you continue to overcome and progress

 

[Yano]

This is why this is one of my favorite logs to watch.

inspiring to watch you continue to overcome and progress

Thank you Sir !! means a lot to me coming from you.

 

[Yano]

Max Lower
2000 cals
203 body weight
30 min cardio morning /night
assorted and various sundries and supplemental supplementation

Plenty of energy and get up and go ,, wanted to pull a bit higher on the top end but i'll take what I can get and thank the Lord for letting me do it another day.

Deadlifts - to 1 rm - Just plates today no chains or bands - Was hoping for something around 550 didnt quite get there but all in all not a bad session

135x3 225x3 315x3 405x3 455x1 475x1 500x1 pulled the micros off added 10s - 515x1

545xfail - Got a bit ahead of myself here and took the 10s off put on the 25's got to mid shins but that was it - no worries just shows me the work I have to do to catch up to where I am with the bands.

Chair Deadlifts - 5x5 - Wanted to just keep working deads today and get some volume in - these are really helping me with form - hadnt done these in a while started on the low end next week I'll cut some fluff out of the bottom end - 135x5 185x5 225x5 245x5 265x5

Seated GM - 5x5 - 150x5 200x5 210x5 220x5 230x5 - Not doin these while healing up the lower end was really apparent today , got in some good work - lost some off the top on these but it will come back fast

Bent Rows - 4x12 - 105x12 115x12 125x12 130x12 - these were just sad today - lower back was cooked by this point I should of switched to Pendlays lookin back - form held really well - just gota put some steady work into these and get em back up where they should be

Abs - Leg Lifts - 4 sets of 20

 

[BigBaldBeardGuy]

Short Dynamic Lower
2000 cals
200lbs body weight
30 min cardio morn/night

Today was one of those days when everything lines up. Felt good moved good , no weird shit. Kept the program short , still deloading upper for the week , next weeks back to full program and I'm in a good place to start the next blocks.

Deadlifts - 2 bands +75# 4 bands +150 - triples to max single - I spent a good amount of time talking to SFG and he helped me with my form quite a bit , gave me some great advice and a couple of things to try ,, the rolling the weight back to me a bit to get momentum as I lean back into it , is still taking some time to perfect.

What is working well is the ,, dive in the pool , approach if you will , get my air , drop down brace , hook up and go like hell. Its taken the week to feel comfortable with it but it's working out really really well , so a big shout out to SFG for the help and confidence to try other approaches to the lift.

Deadlifts - 2 bands +75# 4 bands +150 - triples to max single - 135x3 225x3 225/2x3 275x3 275/4x3 315/4x3 365/4x3 - broke here into singles 405/4x1 455/4x1 475/4x1*

The pull I missed earlier was 475/4 which is 625 at the top which is still a 3xbw pull in some way i reckon

Well we didn't miss it today in fact it moved quite well , now to start adding plates til we can pull the bands off and make it official.

The pulls at like 25 seconds in , ol lady hit record a bit early

20230324_152514_124957071858840

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Good Mornings with alternating chains off and on - Haven't hit these since the accident so I thought it was about time so I put these in today in place of hitting squats there is some fluff in here just to build up to a decent weight and see how the hips n low back was going to take it. - 110x3 110/40x3 150x3 150x/40x3 200x3 200/40x3 240x3 240/4x3 290x3 290/40x3 330x3

Vid below is the last set of GM's - 330x3

20230324_155059_126119513320584

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Banded face pulls - put these in for some kind of rowing action today - no way to tell the tension of the bands ,, 50 maybe 60 lbs looped like this ,, feels like a heavy bag of dog food - 4 sets of 15

Abs - good ole bent leg lifts - 4 sets of 20

Hey bud. I hope you read this and I’m honestly trying to help. This isn’t a good morning.

20230324_155059_126119513320584

Watch "20230324_155059_126119513320584" on Streamable.

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Don’t bend your knees. Lighten the load. You should feel it in the lower back, and a stretch that starts in the glutes and goes all the way down the hamstrings.

This is a good video. A little long. Matt Wenning rambles.

 

[Achillesking]

Max Lower
2000 cals
203 body weight
30 min cardio morning /night
assorted and various sundries and supplemental supplementation

Plenty of energy and get up and go ,, wanted to pull a bit higher on the top end but i'll take what I can get and thank the Lord for letting me do it another day.

Deadlifts - to 1 rm - Just plates today no chains or bands - Was hoping for something around 550 didnt quite get there but all in all not a bad session

135x3 225x3 315x3 405x3 455x1 475x1 500x1 pulled the micros off added 10s - 515x1

545xfail - Got a bit ahead of myself here and took the 10s off put on the 25's got to mid shins but that was it - no worries just shows me the work I have to do to catch up to where I am with the bands.

Chair Deadlifts - 5x5 - Wanted to just keep working deads today and get some volume in - these are really helping me with form - hadnt done these in a while started on the low end next week I'll cut some fluff out of the bottom end - 135x5 185x5 225x5 245x5 265x5

Seated GM - 5x5 - 150x5 200x5 210x5 220x5 230x5 - Not doin these while healing up the lower end was really apparent today , got in some good work - lost some off the top on these but it will come back fast

Bent Rows - 4x12 - 105x12 115x12 125x12 130x12 - these were just sad today - lower back was cooked by this point I should of switched to Pendlays lookin back - form held really well - just gota put some steady work into these and get em back up where they should be

Abs - Leg Lifts - 4 sets of 20

Freddie king cool !

 

[Yano]

Hey bud. I hope you read this and I’m honestly trying to help. This isn’t a good morning.

20230324_155059_126119513320584

Watch "20230324_155059_126119513320584" on Streamable.

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Don’t bend your knees. Lighten the load. You should feel it in the lower back, and a stretch that starts in the glutes and goes all the way down the hamstrings.

This is a good video. A little long. Matt Wenning rambles.

Thanks man ,, whats up ? you ok , hope families ok and all , if you need to talk man no matter what you can always hit me up.

oh shit dumb ass me read that as ,, you werent having a good morning ,,hahaha im up to speed

there are times family fights , times family dont get along , dont mean your advice sucks ,,haahahah

 

[Yano]

Max Upper
2000 cals
203lbs body weight
30 min cardio morn/night
variety of supplemental supplementation , such and so forth

Today went well , no complaints , plenty of energy , resting well , eating good. First week back at conjugate feels real good , like going home after a long trip. Got some work to do to bring up the accessories but all in all I'm happy with today.

Flat Bench - to 1 rm - these went well , might of been able to get a few more lbs at the top if I hit a few less triples down low but i got no complaints about where I ended up.
ebx10 135x3 185x3 225x3 275x3 295x2 315x1 325x1 335x1 340x1 345x1* new PR

Board Presses - 5x5 - Ok I went a little over board on these but it felt good so wtf - next time around I'll cut some fluff out of the low end start with the 185 I think n go from there.
1 board - 135x5 185x5 225x5 230x5 235x5
2 board - 135x5 185x5 225x5 230x5 235x5
3 board - 135x5 185x5 225x5 230x5 235x5

Close Grip Bench - 4x8 - arms were feeling like some hot jello by this point - 135x8 155x8 175x8 185x8

Curls - 45x10 55x10 65x10 70x10

Band Face Pulls - 3 sets of 10

Abs - Legs Lifts/ wind shield wiper - 4 sets of 20

 

[turkey_sandwich]

345x1* new PR

Outstanding

 

[Yano]

Outstanding

Thank ya !

 

[Yano]

Dynamic Lower
2100 Cals
204.1 body weight
30 min cardio morning / night
various such and so forth

Damn good day all around , good speed on the bar , plenty of gas in the tank , no complaints.

Low Box Skwatz - 8x2 - 55% + 25% dynamic = 375 - 255 on the bar - bands n chains for the 125
Warm ups - ebx10 eb/2/40x2 150/2/40x2
Working sets - 255/2/40x2x2x2x2x2x2x2x2

Deadz - 8x2 - 55% +25% dynamic = 455 - 305 on the bar + 150 in bands
Warm ups - 135/2x2 135/4x2 225/4x2 275/4x2
Working sets - 305/4x2x2x2x2x2x2x2x2

Banded RDL - 4x10 - dynamic added - 2 bands 75# - final set 260 at the top
135/2x10 155/2x10 175/2x10 185/2x10

Stiff Leg GM's - 5x8 - SSB + 40lbs in chains - final set is 230 - 150/40x8 170/40x8 180/40x8 185/40x8 190/40x8

Upright Rows - 5x8 - 50x8 60x8 70x8 75x8 80x6x2

Abs - good ol leg lifts - 4 sets of 20

 

[Diesel59]

Skwatz should be the permanent spelling!

 

[Yano]

Dynamic Upper
2100 Cals
202.7 body weight
30 min cardio morning/night
various and assorted supps such and some so forth

Today felt real good , flew right by I had to look down and count just to make sure I didnt miss anything. Good focus , great energy , no complaints.

Bench - 8x2 - 55% +25% dynamic - based off the new pr of 345 - 185 on the bar and for sure 80 on the bands ,, hard to tell so i stacked an extra 13lbs or so on the bar.
Warm ups - ebx10 135/2x2 155/2x2 175/2x2
Work - 185/2x2x2x2x2x2x2x2x2 - 265 at the top

Spoto Press - 4x12 - added the 40# in chains - 95/40x12 105/40x12 110/40x12 115/40x12 - 155 at the top

Band Face Pulls - looped band - 4 sets of 12

Seated Db Press - 4x12 - for lack of small plates these are done unilateral - need more micros - 40x12 50x12 55x12 60x12

Curls - ez bar - 55x12 60x12 65x12 75x12

Abs - Leg Lifts - 4 sets of 20

 

[Yano]

Max Lower
204.7 body weight
2100 cals
30 min cardio morning / night
assorted supplemental snacks and such

Today went real good , plenty of energy and good focus , blew the head thing a bit as I got near the pr but I got it together to still make a few good pulls. Nothing to complain about today even with the fail which we'll go in to a bit later in the program.

NEW BANDS WOOOOOOOOOO! - New set pair of Pro Average Resistance - the grey ones - from elitefts arrived so ya know we had to throw those right on.

Hook to hook up and over the bar with 45's on it measures 48 inches - so these bands add 115# each at the bottom and 130# at the top with the distance I move the bar - math - chart - scale - all check out against each other so its accurate for training.

Deadz to 1rm - These went real good today , I kept the reps low on the short end so I could try to get some good pulls at the top and it went well.
Warm ups - ebx10 135x3
Working - 225x3 315x3 added the new bands - 365/2x1 385/2x1 405/2x1* [ 665 at the top - neighbor of the beast ]new PR first vid

Got too horny here and made too big of a jump and screwed the pooch - that being said this was the first time ive ever locked on to 700lbs - 455/2x0 - 2nd video

405/2x1 - 665 at the top

20230406_144849_281896696604077

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455/2x0 - First attempt ever over 7 - would of been 715 at the top - this will come within a month

20230406_145219_282106896554205

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Chair Deadlifts - 5x5 - 155x5 185x5 225x5 245x5 265x5

Banded RDL - red minis + 75# - 4x10 - 135/2x10 155/2x10 175/2x10 185/2x10

Upright Row - 4x8 - 55x8 65x8 75x8 80x8

Abs - Leg Lifts 2 sets 25 - 2 sets 20

 

[turkey_sandwich]

First attempt ever over 7

 

[Diesel59]

You're always bringing the energy in these videos! I get hyped up watching.

 

[Yano]

Got it about half way , 455 on the bar and 260 in the new bands , gonna take a month or so , but were gonna get it for sure.

 

[PZT]

That missed lift was looking great. Form seems to be better!

 

[Yano]

That missed lift was looking great. Form seems to be better!

thanks man ! Ive been working on it more and more , trying the "dive in the pool" set up like this and , rolling towards me from a bit of a distance and using that momentum but getting the timing of that is elusive.

 

[The Phoenix]

20230406_144849_281896696604077

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That's an interesting angle for the band? I typically use a axial pull (from beneath); must be hard due to the moment-arm created by the angle. Way to his you PR's!