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

[Yano]

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

Thanks man , heaviest pull at that bodyweight so far an the heaviest I've gone since compressing the nerve roots in my spine , felt heavy but it felt proper heavy.

 

[Yano]

 

[Yano]

 

[Yano]

New DL Training Schedule for the next block

 

[Yano]

Nov 16 '24 - Yanojugate
Heavy Upper Saturday
203 body weight
1603 cals headed to 2700
60 min cardio - stat bike

Today was a solid working day , I got no issues. Bar had good speed , stayed in the groove , got my head into it. Had some fun , all in all 10/10 stars.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10

Lifts -
Bench - Fun with Fives
Warm up - ebx5 ebx5
Progression - 130x5 - 165x5 - 195x5 - 230x5 - 260x5
Back Down Set - 210x8

Decline Bench - 5x5 - 215x5 - 220x5 - 225x5 - 230x5 - 235x5 - add 5

Close Grip Bench - 5x5 - 205x5 - 215x5 - 225x5 - 230x5 - 235x3x2 - repeat

Upright Row - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x2x2x1

Delt Raise - 3x15 - #25 - 15x15x15

Curls - 5x5 - long bar - 70x5 - 75x5 - 80x5 - 85x5 - 90x5

Abs - Bent leg lifts - 30x30x30x30

 

[Yano]

 

[Yano]

Nov 18 '24 - Yanojugate
Heavy Metal Monday
203.1 body weight
1328 cals headed to 2700
60 min cardio - stat bike

In the timeless words of some great American some where at some point in time , "Fuck Yeah!"

Today went real well , a bit tired after spending half the night doing the mattress mambo with the ol lady but it all fired off well today ... and last night too for that matter

Good focus today , head was in it. Forge had a good fire in it, anvil was ready, pumped the bellows until the rage was hot enough to smelt iron and we got to work.

Rotated GM's out for Zercher's

Hinge was a bit tired but on time, bar had good speed until the end. Felt solid all around.

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

Lifts -
Skwatz - Fives to singles for the hell of it - SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 245x5 - 285x5 - 345x3 - 380x3 - 410x2
Singles - 430x1 - 450x1 - 460x1 - legs shaking like a dog trying to shit a peach pit called it

Zerchers - been a long time - 5x5
135x5 - 185x5 - 205x5 - 215x5 - 225x5* oy vey

Dedz - Stuck to our proper block progression no heroics -
250x10 - 295x5 - 330x3 - 395x2 - 440x1 - 500x1

Rack Pulls - cut out the lower fluff
440x5 - 500x3 - 545x2 - 585x1

Shrugs - pinchy labrum right scap but we got em in - 4x8
315 - 8x8x6+2x4+4

Abs - Bent leg lifts - 30x30x30x30

 

[Yano]

Things that make you go hmmmmm ?? .... this ChatGPT thing might be useful after all. Check this out.

@snake @eazy ... the internet and I came up with this. It's not to shabby and basically what I use now with a few tweaks.

As always accessories can be swapped out to suit specific weak points , customizing the program for each individual lifter. Let me know what ya think.


Here’s your complete 4-day powerlifting program, blending the Westside Barbell Conjugate system with Vince Anello’s deadlift principles, including back-down sets for all main lifts.

Day 1: Max Effort Upper Body (Bench Focus)
Main Lift (Bench Variation):
Work up to a 1-3 RM.
Back-Down Sets: 3x8 at ~70-75% of the day’s top set.

Supplementary Lift:
Triceps-focused movement (e.g., board presses, JM press) – 4x6-10.

Lat/Upper Back:
Barbell rows, chest-supported rows, or weighted pull-ups – 4x6-10.

Shoulders:
Dumbbell overhead press or lateral raises – 3-4x10-15.

Triceps/Weak Points:
Tricep extensions or pushdowns – 4x12-15.

Day 2: Max Effort Lower Body (Deadlift Focus)
Main Lift (Deadlift Variation):
Rotate variations (e.g., deficit pulls, rack pulls, stiff-leg deadlifts).
Work up to a 1-3 RM.
Back-Down Sets: 3x8 at ~70-75% of the day’s top set.

Posterior Chain (Heavy Emphasis):
Good mornings, Romanian deadlifts, or glute-ham raises – 4x6-10.

Upper Back Development:
Barbell rows, dumbbell rows, or T-bar rows – 4x8-12.

Hamstrings Isolation:
Lying leg curls or Nordic hamstring curls – 3x12-15.
Core:

Hanging leg raises, weighted sit-ups, or ab rollouts – 4x12-15.

Grip (Optional):
Farmer’s carries, plate pinches, or static holds – 3 sets.

Day 3: Dynamic Effort Upper Body (Bench Focus)
Speed Bench:
8-10x3 at 50-60% of 1RM with bands/chains.
Back-Down Sets: 3x8 at 60-65% of your competition max.

Lat/Upper Back:
Pull-ups, barbell rows, or dumbbell rows – 4x8-12.

Shoulders:
Rear delt flyes or Arnold presses – 3-4x10-15.

Triceps:
Close-grip bench press or dips – 4x8-12.

Weak Point Work:
Add movements targeting personal weaknesses (e.g., chest, triceps).

Day 4: Dynamic Effort Lower Body (Deadlift Focus)
Speed Squat and Deadlift:
Squat: 8-10x2 at 50-60% with bands/chains.
Deadlift: 6-8x1 at 60-70% with bands/chains.
Back-Down Sets: 3x8 at 60-65% of your competition max.

Deficit Deadlifts or Stiff-Leg Deadlifts:
4x6-10 to target starting strength or posterior chain development.

Quad Emphasis:
Front squats, Bulgarian split squats, or step-ups – 3x8-12.

Lat/Upper Back Strength:
Pull-ups, lat pulldowns, or chest-supported rows – 4x8-12.

Posterior Chain Accessory:
Reverse hypers or back extensions – 4x10-15.

Core and Weak Points:
Side planks, cable woodchoppers, or specific weak-point work – 3-4 sets.

**

Program Summary
Max Effort Days focus on heavy lifting with volume via back-down sets and accessory work targeting weak points.

Dynamic Effort Days prioritize speed, power, and technique with controlled back-down sets to reinforce movement patterns.

Anello Influence emphasizes frequent posterior chain work, volume, and weak point isolation to build deadlift strength.

Accessory Work is tailored to address imbalances, prevent injury, and ensure long-term progression.

 

[Yano]

Nov 20 '24 - Yanojugate
Max Upper
203.1 body weight
1410 cals headed to 2700
60 min cardio - stat bike

Today was money in the bank. Nothing to brag up or heroic mind you just a good positive vibed work day.

Bar moved well , had good speed , kept my groove.

Head and heart were in it , forge was burning hot. Damn fine day.

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

Lifts -
Bench - 5s to Infinity and Beyond !!
Warm up - ebx10 ebx10
Progression - 135x5 - 165x5 - 200x5 - 230x5 - 265x5 - 280x3 - 290x2
Singles - 295x1 - 300x1 - 305x1
Back Down Sets - 245x8 - 245x5+2+1 - 245x4+3+1 - Ideal spot is 3x8 complete needs work

Decline Bench - 5x5 - 220x5 - 225x5 - 230x5 - 235x5 - 240x4+1 - repeat

Close Grip Incline - 5x5 - 205x5 - 210x5 - 215x5 - 220x5 - 225x3+2 - repeat

Standing Rows - 4x8 - 80x8 - 85x8 - 90x6+2 - 95x6+1+1

Curls - long bar - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x4+1

Delt Raise - 3x15 - 25 x 15x15x15

Abs - Bent Leg Lifts 30x30x30x30

 

[Gibsonator]

Bro still at it. Respect.

 

[Yano]

Bro still at it. Respect.

Dude !!! Where you been ? how the hell are you . hows the Mrs and family ?

 

[Yano]

1st draft of a tentative gym logo ,,, I sure aint no graphic artist , so things need to be moved and adjusted still

 

[Yano]

Nov 22 '24 - Yanojugate
Heavy Lower Friday
203.7 bodyweight
1455 cals headed to 2700
60 min cardio - stat bike

Today was right on the money. Hinge was firing , head was there , hip was into it and lower back. All the damn stars aligned.

Started adding in more volume today see how that effects recovery and when enough is enough.

Even with the slight increase in volume the work out was timely , hour and forty five minutes.

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

Lifts -
Skwatz - Triples to working sets -
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3 - 345x3 - 365x3
Work sets - 385x3x3x3

Zerchers - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5

Good Mornings - Stiff Leg 5x5 Progressive - 5x5 - 200x5 - 220x5 - 230x5 - 240x5 - 245x5

Dedz - Our Block Progression
Progression - 250x10 - 295x5 - 355x3 - 395x2
Singles - 440x1x1x1x1x1
Back down sets 3xamrap - 330x8x5+1x3+1+1 - just added these and have to work up into 3x8

Deficit Dedz - Our Block Progression
310x5 - 365x3 - 405x2 - 445x1

Shrugs - 5x5 Progressive - 275x5 - 285x5 - 295x5 - 305x5 - 315x5 - left scap's still pinchy feeling

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Nov 23 '24 - Yanojugate
Testing New Heavy Upper Main mover and accessories from program
203.7 bodyweight deca or pewp ? the world may never know
1495 cals headed to 2700
60 min cardio

Today went well , tossed in the main mover from our new program and dropped the bands n chains for a while.

Still a speed day , tried to generate as much force n speed with the bar as I could each rep still same as working with bands or chains on dynamic day. Rest time between sets under a minute.

Kept the accessories static for the most part with not much progression see how the volume we added in effects this old war horse , if we can keep up then it's full ahead and damn the torpedoes.

Fire in the forge was hot , head was in it, bar moved well. 10/10 stars. Big money no whammies !!

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

Lifts -
Bench - Speed work 8x3 - fast fast fast
Warm up - ebx10 ebx10
Slight Progression - 135x3 - 155x3 - 175x3 - 195x3
Working Set - 205x3x3x3x3x3x3x3x3
Back Down Sets - 3x8 - 180x8x8x8
These went well ,blown right up like a tire - might increase 5% see how - test for a few weeks

Decline Bench - 5x5 - 220x5 - 230x5 - 235x5 -240x5 - 245x5

Close Grip Incline - 5x5 - 205x5 - 210x5 - 215x5 - 220x5 - 225x5

Standing Row - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x3+1+1

Curls - long bar - 4x8 - 80x8x8x8x6+2

Standing Military Press - kept very very light for these - 4x8 - 90x8x8x8x8

Delt Raise - 3x15 - front - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

 

[Yano]

Possibly complete program below -
Going run this for a few weeks and see what needs to be adjusted for percentages.
Based off the Westside Conjugate system and Vince Anello -

Any lift or set and rep scheme can be swapped out to suit a lifters needs , desires and weaknesses.

Anello's Brutal Westside Conjugation

Option 1 - Anello / My original program I used
Option 2 - Conjugate Alternative Main Movers

Live , Learn , Pass on

---------------------------------------------------------------------------------------------------------------------------------------------------------------------

Day 1: Max Effort Lower Body (Deadlift Focus)

Warm-Up: Dynamic mobility (hip, ankle, shoulder stretches)
Activation work (glute bridges, banded leg abductions, etc.)

Option 1 (Anello System)
Main Lift:
Week 1-3 (Volume Phase)
Deadlift or Variation (choose from deficit deadlifts, rack pulls, or stiff-leg deadlifts)
Set 1: 70% of 1RM for 6-8 reps
Set 2: 75% of 1RM for 5-7 reps
Set 3: 80% of 1RM for 4-6 reps

Week 4-6 (Intensity Phase)
Deadlift or Variation
Set 1: 85% of 1RM for 3-4 reps
Set 2: 90% of 1RM for 2-3 reps
Set 3: 95% of 1RM for 1-2 reps

Week 7-9 (Max Testing Phase)
Deadlift or Variation
Work up to your 1-3RM (testing max deadlift).
Back-Down Sets: 3x8 at 75% of the day’s top set.


Option 2 (Conjugate Alternate):
Rotate weekly between variations: Deficit Deadlift, Rack Pull, Stiff-Leg, Reverse-Band Deadlift, Sumo Deadlift
Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set

Accessory Work:
Good Mornings, Romanian Deadlifts, or Glute-Ham Raises: 4x6-10 reps

Barbell Rows, Dumbbell Rows, or T-Bar Rows: 4x8-12 reps

Lying Leg Curls or Nordic Hamstring Curls: 3x12-15 reps

Hanging Leg Raises, Weighted Sit-Ups, or Ab Rollouts: 4x12-15 reps

Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.

-----------------------------------------------------------------------------------------------------------------------------------------

Day 2: Max Effort Upper Body (Bench Focus)

Option 1 (Anello System)
Main Lift:
Week 1-3 (Volume Phase)
Bench or Variation
Set 1: 70% of 1RM for 6-8 reps
Set 2: 75% of 1RM for 5-7 reps
Set 3: 80% of 1RM for 4-6 reps

Week 4-6 (Intensity Phase)
Bench or Variation
Set 1: 85% of 1RM for 3-4 reps
Set 2: 90% of 1RM for 2-3 reps
Set 3: 95% of 1RM for 1-2 reps

Week 7-9 (Max Testing Phase)
Bench or Variation
Work up to your 1-3RM (testing max bench).
Back-Down Sets: 3x8 at 75% of the day’s top set.

Option 2 (Conjugate Alternate):
Rotate weekly between Floor Press, 2-Board Press, Spoto Press, Close-Grip Bench Press, Incline Bench Press
Work up to a 1-3RM
Back-Down Sets: 3x8 at 75% of the top set

Accessory Work:
Triceps-Focused Movement (e.g., JM Press): 4x6-10 reps

Lat/Upper Back: Barbell Rows, Chest-Supported Rows, or Weighted Pull-Ups: 4x6-10 reps

Shoulders: Dumbbell Overhead Press or Lateral Raises: 3-4x10-15 reps

Triceps/Weak Points: Tricep Extensions or Pushdowns: 4x12-15 reps

Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.

--------------------------------------------------------------------------------------------------------------------------------------------

Day 3: Heavy or Dynamic Effort Lower Body (Squat/Deadlift Focus)
Main Lift:
Option 1:
Squat: 8-10x2 at 60% of 1RM
Deadlift: 6-8x1 at 70% of 1RM
Back-Down Sets: 3x8 at 65% of competition max

Option 2 (Conjugate Alternate):
Rotate weekly between Safety Bar Squats, Cambered Bar Squats, Box Squats, Front Squats, Concentric-Only Deadlifts
Perform 8-10x2 at 60% (squats) or 6-8x1 at 70% (deadlifts) - Bands / Chains + 25% of 1RM
Back-Down Sets: 3x8 at 65% of competition max

Accessory Work:
Deficit Deadlifts or Stiff-Leg Deadlifts: 4x6-10 reps

Quad Emphasis: Front Squats, Bulgarian Split Squats, or Zerchers: 3x8-12 reps

Lat/Upper Back: Pull-Ups, Lat Pulldowns, or Chest-Supported Rows: 4x8-12 reps

Posterior Chain: Reverse Hypers or Back Extensions: 4x10-15 reps

Core/Weak Points: Side Planks, Cable Woodchoppers, or Weak-Point Work: 3-4 set

Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.

---------------------------------------------------------------------------------------------------------------------------------------------

Day 4: Heavy or Dynamic Effort Upper Body (Bench Focus)

Main Lift:
Option 1:
Speed Bench: 8-10x3 at 65% of 1RM
Back-Down Sets: 3x8 at 60% of competition max

Option 2 (Conjugate Alternate):
Rotate weekly between Band/Chain Bench, Swiss Bar Bench, Paused Bench, Wide-Grip Bench, Speed Bench with Accommodating Resistance - Bands / Chains + 25% of 1RM
Perform 8-10x3 at 65%
Back-Down Sets: 3x8 at 60% of competition max

Accessory Work:
Lat/Upper Back: Pull-Ups, Barbell Rows, or Dumbbell Rows: 4x8-12 reps

Shoulders: Standing Military Press (Barbell or Dumbbell): 3-4x6-10 reps

Triceps: Close-Grip Bench Press or Dips: 4x8-12 reps

Weak Points: Add movements targeting personal weaknesses

Abdominal Work: Hanging Leg Raises: 3-4 sets of 15-20 reps.

---------------------------------------------------------------------------------------------------------------------------------------------------------------------

 

[Yano]

So , how long have you been friends with Death?

A very, very long time.

 

[gibz]

Dude !!! Where you been ? how the hell are you . hows the Mrs and family ?

Been busy moving around buddy. All is good in the hood.

 

[Yano]

Nov 25 '24 - Yanojugate
Max Lower Monday
203.4 body weight
1428 cals headed to 2700
60 min cardio stat bike

In the timeless words of the great American philosopher Ric Flair - " WOOOOOOOOOOOOO!!!! "

Today was a fucking corker , was a bit hesitant with the added volume but it call came out in the wash.

Head was in it , hinge fired well , bar had good speed off the floor , hips felt good. Stellar fucking day.

We'll see where the added volume takes us and begin to step up our set progression , see just how close to the edge of recovery we truly are.

Stretches -
Knees to chest 4x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 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 - Fives to Infinity and Beyond - Low box - SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 245x5 - 285x5 - 325x5 - 385x3 - 405x3 - 425x2
Singles - 440x1 - 460x1 - 470x1
Back Off Sets - 310x6 - 270x8 - 235xAMRAP = 6* keeping track for funsies

Good Mornings - 5x5 - Good Progression today -
200x5 - 240x5 - 270x5 - 290x5 - 310x5

Zerchers - 5x5 - Slight Progression -
185x5 - 205x5 - 215x5 - 225x5 - 230x5

Dedz - Our current Anello block progression
Build up - 135x5 - 225x5
Progression - 255x10 - 300x5 - 360x3 - 400x2 - 445x1 - 505x1
Back Off Sets - 405x6 - 355x8 - 305xAMRAP = 8* keeping track for funsies

Rack Pulls - bar just below knee -
445x5 - 505x3 - 550x2 - 590x1

Shrugs - 5x5 - With the pinchy scap I kept these static - #315 - 5x5x5x4+1x3+1+1

Abs - Bent Leg Lifts - 30x30x30x30

 

[Berserker_D]

Your a freaking animal brother

 

[Yano]

Your a freaking animal brother

Thank ya Sir ! Coming from a fellow animal , that means a lot to me !!