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

[Yano]

The Void ...

Between the absence of everything and the absence of nothing lies potential.

This space between nothing and everything is where all possibilities exist .. a field of unrealized potential, waiting to be shaped into reality or left untouched.

The realm where ideas, energy, and existence have yet to form or dissipate.

Pure potentiality , where things are neither fully absent nor present.

In philosophical terms , it’s sometimes seen as the void not an emptiness , but rather a fertile ground from which all reality and nothingness can emerge or return.

 

[Yano]

 

[Yano]

Oct 30 '24 - Yanojugate
Heavy Upper
201 bodyweight
1443 cals headed to 2500
60 min cardio - stat bike

Today was a good work day , everything moved well. Delt n Pec were agreeable and into moving a bit of weight so that felt good , didnt get too crazy with the cheez whiz just some solid work with no aches or pains. Nothing heroic to speak of.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10

Lifts -
Bench - 5 to 1 Progressive
Warm up - ebx5 ebx5
Progression - 130x5 - 160x5 - 190x5 - 225x5 - 255x5
Work sets - 265x3 - 275x2 - 285x1 - 290x1

Decline Bench - 5x5 Progressive - 175x5 - 185x5 - 195x5 - 205x5 - 215x5 - add 5 - move up opener

Close Grip Bench - 4x12 - #155 + 40# chains - #195 at top - 12x12x12x10+1+1

Upright Rows - 4x8 Progressive - 60x6 - 65x8 - 70x8 - 75x8

Curls - long bar - 3x15 - #55 - 15x15x15 - add 5

Delts - 3x15 - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 1 '24 - Yanojugate
Heavy Lower Thursday
201.3 bodyweight
1445 cals headed to 2500
60 min cardio - stat bike

Good solid days work today , nothing heroic or out of bounds just a solid day on the iron pile. Hinge felt good til the end , lil lazy toward the top , 500 didn't move as fast as I wanted it too , sandbagged the 530 pull instead of trying to grind it out and wreck something. All in all I got nothing to complain about , some days are diamonds , some days are stones ,, this one was solid silver with a little gold.

Stretches -
Knees to chest 4x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single Knee 3x10 hold
Bird Dogs 2x20 - Superman's 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - 6x2 Progressive - straight bar no box
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 245x3 - 265x3 - 285x3
Working Sets - #325 - 2x2x2x2x2x2

Good Mornings - 5x5 - High to low and back up -
Progressive - 240x5 - 250x5 - 260x5 - 265x5 - 270x5

Dedz - Progressive to singles
Build up - 135x3 - 225x3
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1 - 490x1 - 510x1*slow n grindy - called it here

Deficit Dedz - Progressive to singles
Build up - 135x5 - 225x5
Progression - 295x5 - 350x3 - 390x2
Singles - 430x1 - 455x1 - 485x1

Shrugs - 4x8 - #315 - 8x8x8x6+1+1 - bottom of right lat is a little odd feeling doing the last few

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 2 '24 - Yanojugate
Dynamic Upper
200.8 body weight
1088 cals headed to 2500 - not real hungry today
60 min cardio - stat bike

Good solid dynamic day , main mover went well , kept the bands on for accessories to have some extra fun and swapped out some rep schemes. Was a good fun work day all around. Pec n Delt held up and seem to be doing better each session. Focus was there , head was in it , bar had good speed on it , got some decent leg drive on the final reps and used it sparingly i guess you could say. All in all 10/10 stars

Stretches -
Band Pull 2x10
Band Press 2x10
Band Xover 2x10

Lifts -
Bench - Dynamic 9x3 - 60% 1rm + 25% dynamic = 190 on the bar + 108 in bands or chains = 298
* 2 red minis - Bands are stretched to 85" which gives us 108lbs in tension so were over loaded
Warm up - ebx5 eb/2x5
Progression - 135/2x3 - 155/2x3 - 175/2x3
Work Sets - 190/2x3x3x3x3x3x3x3x3x3
Extra Credit Singles - 205/2x1 - 215/2x1 - 225/2x1 - 235/2x1 - 240/2x1= 358* at the top

Decline Bench - Bands stayed on - same tension 108lbs - 5x5 Odd Progression with the bands
135/2x5 - 135/2x5 - 140/2x5 - 145/2x5 - 145/2x3+1+1= 253* at the top

Close Grip - Bands stayed on - 5x5 - 135/2 - 5x5x5x5x2+2+1= 243* at the top

Upright Rows - 4x8 - 65x8 - 70x8 - 75x6+2 - 75x5+2+1

Delts - 3x15 - #25 - 15x15x15

Curls - Long Bar - 3x15 - #60 - 15x15x10+2+2+1

Bent Leg Lifts - 30x30x30x30

 

[Yano]

 

[Yano]

Nov 4 '24 - Yanojugate
Heavy Lower Monday
201 body weight
1161 cals headed to 2500
60 min cardio - stat bike

Today was fire , everything clicked proper. Hinge was slow at first but came up to speed , bar moved well off the floor , Skwatz moved well.

Ive got a lil pinch in the right scap I noticed shrugging ,, not a big ouchie but its there none the less , keep an eye on that. Been there since yesterday so its from doing shit in the yard or wrestling with the grand kids I didn't do it during todays session.

Stretches -
Knees to chest 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bug 2x20 - Single knee 3x10 hold
Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - Low Box - SSB - Progressive to singles
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3 - 325x3 - 360x2 - 380x2 - 400x2
Singles - 420x1 - 440x1 - 455x1 - 460x1

Good Mornings - 5x5 - Stiff Leg - Progressive
200x5 - 220x5 - 240x5 - 245x5 - 250x5

Dedz - Progressive to singles
Build up - 135x5 - 225x5
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1 - 490x1 - 530x1

Rack Pulls - hole below knee
Build up - 135x2 - 225x2 - 315x2 - 405x2
Progression - 430x5 - 485x3 - 525x2 - 575x1

Shrugs - 4x8 - with the scap twingy I kept the same weight
315x8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 6 '24 - Yanojugate
Heavy Upper Wed
202.2 body weight
1000 cals headed to 2500
60 min cardio - stat bike

Good solid work day , bar had good speed until the end , singles went well , back over 300lbs in the top working set. Pec and Delt on the left side feel good today , right scap is a bit pinchy in certain positions but it doesnt seem to effect lifting ,, odd.

Fire was there , head was in it ,, I got nothing to complain about.

Stetches -
Band Pulls
Band Xovers
Band Press

Lifts -
Bench - 5's to singles - straight weight no bands no chains -
Warm up - ebx5 ebx5
Progression 130x5 - 160x5 - 190x5 - 225x5 - 255x5
Top working sets - 275x3 - 285x2
Singles - 300x1 310x1*new pr since fucking up left pec n delt , feels good.

Decline Bench - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5

Close Grip Bench - 4x12 - #185 - 12x12x12x10+2

Upright Row - 4x8 - Progressive - 60x8 - 70x8 - 75x8 - 80x8

Delts Raise - #25 - 3x15 - 15x15x15

Curls - long bar - #55 - 15x15x12+2+1 - right bi is pumped up like a terex tire

Abs - Bent Leg Lifts - 30x30x30x30

 

[eazy]

310x1*new pr

well done.

 

[Yano]

well done.

Thank ya Sir , felt good to see positive signs of it healing and getting strong again.

 

[Yano]

A hollow sound, sharp intake,
needle’s breath, still as glass,
drawn through flesh, it takes its weight—
blood or marrow, tissue grasped.

The plunger pulls its quiet draft,
filling the hollow space,
a world in miniature cast.

The body yields its secret signs,
whispered under sterile light,
the essence siphoned, red or white,
a moment caught, life refined.

.... I need more coffee ...

 

[Yano]

Nov 8 '24 - Yanojugate
Heavy Lower - Friday
203.2 body weight
1378 cals headed to 2700
60 min cardio - stat bike

Today was a good solid work day. Head was in it , heart was in it , forge was hot and full of brimstone. I got no complaints.

Hinge fired good , bar had decent speed and traveled well. Bottom of the right lat still feels a bit odd and punky ,, like its already got a pump but it doesn't feel pulled or torn ... didn't seem to effect anything today , I just kept aware of it and kept my form in check as best I could.

Stretches-
Knees to chest 4x20 - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee 2x20 hold
Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - Progressive to 5x5 - SSB - low box
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3
Working Sets - 345x5x5x5x5x5

Good Mornings - 5x5 - Progressive
200x5 - 220x5 - 240x5 - 260x5 - 270x5

Dedz - Progressive to singles
Warm up - ebx3 - 135x3 - 225x3
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1x1x1x1x1

Deficit Dedz - 3" - Progressive to singles
Progression - 300x5 - 355x3 - 395x2
Singles - 435x1 - 455x1 - 490x1* PR for the deficits , was a grinder but it locked out

Shrugs - 5x5 - Slight progression due to lat
225x5 - 275x5 - 295x5 - 315x5 - 335x5

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 9 '24 - Yanojugate
Heavy Upper ,, not max effort you dumb ape !! <- personal note
202.7 body weight
1390 cals headed to 2700 - bringing it up 200
60 min cardio - stat bike

Today was a good solid upper day , I had to pull back and keep reminding myself it was heavy upper and not max effort ,, I lose myself at some point and always seem to blow the plan. Today I held it back a bit and did just what was called for , swapped out some rep schemes and had fun with the 5x5's

Head and heart were into it , plenty of fire in the forge. Damn good day all around.

Bench - 5s to single
Warm up - ebx5 ebx5
Progression - 130x5 - 160x5 - 190x5 - 225x5 - 255x5 - 265x3 - 275x2 - 285x1

Decline Bench - 5x5 - Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5

Close Grip Bench - 5x5 - Progressive - 185x5 - 195x5 - 205x5 - 215x5 - 220x5

Standing Rows - Slight Progression - 4x8 - 65x8 - 65x8 - 70x8 - 75x8

Delts - 3x15 - #25 - 15x15x15

Curls - 5x5 - Progressive - 65x5 - 70x5 - 75x5 - 80x5 - 85x5

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 11 '24 - Yanojugate
Heavy Lower Monday
203 Body Weight
1613 Cals headed to 2700
60 min cardio - stat bike

Today sucked , hinge is just lazy and tired nothing was firing on time. Just shit day all around. Work went well for the most part , no fails , nothing horrible just uncoordinated as fuck today.

Dropped out at one point had to split the session. Not the best afternoon.

Deload coming on.

Stretches -
Knees to chest 2x20 - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz -
Progressive to working sets - no box - SSB
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3
Work Sets - 6x2 - 325x2x2x2x2x2x2

Good Mornings - 5x5 - #240 - 5x5x5x5x5

Dedz - Progressive to Single
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 445x1- 460x1 - 475x1- 490x1

Rack Pulls - Progressive to top single
Build up - 135x3 -225x3 - 315x3 - 405x3
Working Sets - 455x5 - 490x3 - 530x2 - 580x1

Shrugs - 5x5 - #315 - 5x5x5x5x3+1+1

Abs - Bent Leg Lifts - 30x30x30x30

 

[Diesel59]

@Yano You might as well get the shit day out of the way early.

 

[Yano]

@Yano You might as well get the shit day out of the way early.

That's my theory , get in and out before it becomes a trend

 

[Yano]

Sept 13 '24 - Yanojugate
Heavy Upper
203.1 body weight
1558 cals headed to 2700

Today was miles ahead of Monday. Head felt good , fire was there, bar traveled with decent speed nothing to complain about. Moved up 5 on a few things. It all feels good.

Stretches-
Band Pull 2x10
Band Press 2x10
Band Xover 2x10

Lifts -
Bench - 5's to singles
Warm up - ebx5 ebx5
Progression - 130x5 - 165x5 - 195x5 - 230x5 - 260x5
Work Sets - 275x3 - 285x2
Singles - 295x1- 300x1 - 305x1

Decline - 5x5 Progressive - 205x5 - 215x5 - 220x5 - 225x5 - 230x5

Close Grip - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 225x5 - 230x5

Standing Row - 4x8 Progressive - 75x8 - 80x8 - 90x8 - 95x8

Delt Raise - 3x15 - #25 - 15x15x15

Curls - Long Bar - 5x5 - 65x5 - 75x5 - 80x5 - 85x5 - 90x5

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

 

[Yano]

Nov 15 '24 - Yanojugate
Lower Volume Deload
202.6 body weight
1268 cals headed to 2700
60 min cardio

Today went really well compared to Monday , stuck with the plan and hit main movers proper and sandbagged the accessory work for today as a bit of a volume deload.

Lower fired well today , tired quick but we got the work in so i got no complaints. Head was there , belly full of fire n hate. It all felt good.

Stretches -
Knees to chest 3x30 hold - Pelvic tilt 2x20 - Pelvic raise 2x20 - Dead Bugs 2x20 - Single Knee to chest 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - fives to infinity - Low box SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 240x5 - 290x5 - 330x3 - 380x3 - 405x3 - 425x2
Singles - 450x1 - 465x1 - 480x1*pr since fucking up the back - heavy but it felt good

Deadz - PR attempt
Build up - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
1st Attempt - 490x1
2nd Attempt - 520x1
3rd Attempt - 545x1*PR at this weight - first time pulling it since injury

Watch att.LnNVtcUHgM-ioEHQS4moMt_3t7pN9ejiRfA_NYUYWKc | Streamable

Watch "att.LnNVtcUHgM-ioEHQS4moMt_3t7pN9ejiRfA_NYUYWKc" on Streamable.

streamable.com

Shrugs - 4x8 - #315 - 8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30

 

[Berserker_D]

Nov 15 '24 - Yanojugate
Lower Volume Deload
202.6 body weight
1268 cals headed to 2700
60 min cardio

Today went really well compared to Monday , stuck with the plan and hit main movers proper and sandbagged the accessory work for today as a bit of a volume deload.

Lower fired well today , tired quick but we got the work in so i got no complaints. Head was there , belly full of fire n hate. It all felt good.

Stretches -
Knees to chest 3x30 hold - Pelvic tilt 2x20 - Pelvic raise 2x20 - Dead Bugs 2x20 - Single Knee to chest 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - fives to infinity - Low box SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 240x5 - 290x5 - 330x3 - 380x3 - 405x3 - 425x2
Singles - 450x1 - 465x1 - 480x1*pr since fucking up the back - heavy but it felt good

Deadz - PR attempt
Build up - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
1st Attempt - 490x1
2nd Attempt - 520x1
3rd Attempt - 545x1*PR at this weight - first time pulling it since injury

Watch att.LnNVtcUHgM-ioEHQS4moMt_3t7pN9ejiRfA_NYUYWKc | Streamable

Watch "att.LnNVtcUHgM-ioEHQS4moMt_3t7pN9ejiRfA_NYUYWKc" on Streamable.

streamable.com

Shrugs - 4x8 - #315 - 8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30

He’ll yeah brother! That shit looks super heavy!! You’re crushing it!!!