Yano's old man lift's such and so forth 2.0

[Yano]

It’s been fun catching up in here. Spoto Pressed on deck for me - it’s been forever since I messed with those. Prob make me add forearm work back to the routine to honor Eric’s big ass arms.

Arms like tree trunks lol just massive

 

[Yano]

Dec 30 '24 - Iron Abyss
Heavy Lower Monday
199.4 body weight
1157 cals headed to 2700
60 min cardio - stat bike

Today was solid , bar moved well , decent speed , hinge fired on time , legs had some drive.

Stretches -
Knees to chest 4x20 hold - 90/90 stretchx20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Superman's 3x30 hold - Side Plank 3x30 hold - Childs Pose 3x30 hold

Lifts -
Squats - Competition Box - SSB
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 250x5 - 295x3 - 330x1
PAP Pairings - 330x1+ 4 Box Jump 12" - 365 + 6 Box Jump 12" - 410x1 + 6 Box Jump 12" - 445x1 + 4 Box Jump 12"
*Back off Sets - 360x6 - 315x8 - 290xamrap *10 Keep track

Stiff Leg Good Mornings - 5x5 - short chain each side +20lbs
200/20x5 - 205/20x5 - 210/20x5 - 215/20x5 - 220/5x5

Zercher Squat - Iron Abyss Progression - short chain each side +20lbs
135/20x10 - 160/20x5 - 185/20x3 - 205/20x2 - 225/20x1 - 245/20x1

Deadlifts - Iron Abyss
Build up - 135x5 - 225x5
Progression - 270x10 - 320x5 - 380x3 - 420x2 - 465x1
PAP Pairings - 465x1 + 4 Broad Jump 42" - 465x1 + 5 Broad Jump 43" - 465x1 + 5 Broad Jump 42" - 465x1 + 4 Broad Jump 44"
*Back Off Sets - 375x6 - 325x8 - 305xamrap 10 *keep track

Rack Pulls -
470x5 - 535x3 - 575x2 - 615x1 - 665x1

Shrugs -
135x10 - 225x5 - 275x3 - 315x2 - 330x1 - 350x1

Abs - Bent Leg Lifts 4 sets of 30

 

[monsoon]

What height are the rack pulls? Are you using straps ? Can’t imagine I could even hold 665

 

[bigbumpkin]

Love COD from Those About to Rock

 

[Yano]

What height are the rack pulls? Are you using straps ? Can’t imagine I could even hold 665

Hole below my knee ,, not sure of the actual height from the floor. I do use straps just to save wear and tear on my hands but I can pull that without them. I had 715 slide out on me , took most of the callous and some meat off my palm n ring finger.

This is a high pull for me, hole even with the knee , 615 no straps

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[Yano]

Jan 1 '25 - Iron Abyss
Heavy Upper Wednesday
200.0 body weight
1588 cals headed to 3000
60 min cardio - stat bike - 17.04 miles - 112/114bpm

Today was a good solid day , bar had good speed , no real groove issues to speak of , it all felt good right til the end.

The final 305 rep had a bit of a stall at the mid point had to down shift n grab a gear but we got over the hill just fine.

Added in a new PAP pairing with Explosive Pull ups / Pendlay Rows and we added in landmine rows as well.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Y Raise 2x10
Band Face Pull 3x15

Lifts -
Flat Bench - Competition pauses on final 4 sets for PAP pairings
Warm up - ebx5 ebx5 135x5
Progression - 165x10 - 185x5 - 220x3
*PAP Pairings - 245x1 + 4 Explosive Push ups - 245x1 + 6 Explosive Push Ups - 270x1 + 6 Explosive Push Ups - 305x1 + 4 Explosive Push Ups
**Back Off Sets - 245x6 - 215x8 - 200xamrap 12 * keep track

Spoto Press - 4x6 - 200x6 - 205x6 - 210x6 - 215x6

Decline Bench - 5x5 - 200x5 - 205x5 - 210x5 - 215x5 - 220x5

Incline Close Grip Bench - 5x5 - 205x5 - 210x5 - 215x5 - 220x4+1 - 225x3+1+1

Pendlay Rows / PAP Pairing / Explosive Pull Ups - 4x3
205x3 + 3 Explosive Pull Ups - 210x3 + 5 Explosive Pull Ups - 215x3 + 5 Explosive Pull Ups - 220x3 + 3 Explosive Pull Ups

Landmine Rows - first time doing these - 4x8 - 55x8 - 65x8 - 70x8 - 75x8

Lu Raise - 4x8 - 15x8 - 20x8 - 22.5x8 - 25x8

Curls - long bar - 4x8 - 70x8 - 75x8 - 80x8 - 90x6+2

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Monday, Dec 30, 2024 - Analysis and Breakdown​

Warm-Up & Cardio​

• Bike: 60 minutes at 17.57 miles with a controlled heart rate (112/114 bpm) suggests a consistent aerobic base-building session.
• Stretch Routine: Comprehensive activation of core and lower-body stabilizers.
  Highlights: The inclusion of Superman holds, Side Planks, and Bird Dogs ensures spinal stability and posterior chain activation, which are critical for the main lifts.

---

Main Lifts​

1. Squats - Competition Box (SSB):
   • Excellent use of PAP with box jumps to reinforce explosive power.
   • Back-off set AMRAP (10 reps at 290) is a solid endurance finisher that pushes capacity while maintaining high volume.
   • Volume Load:
     • Total Main Sets: 215x10+250x5+295x3+330x1+365x1+410x1+445x1=3,335
2. Stiff-Leg Good Mornings:
   • 5x5 progression with added chains ensures constant tension through the posterior chain.
   • Volume Load: 200x5+205x5+210x5+215x5+220x5=5,250
3. Zercher Squats (Iron Abyss Progression):
   • Use of chains + progressive overload shows focus on core and midline stabilization under load.
   • Volume Load: 135x10+160x5+185x3+205x2+225x1+245x1=4,540
4. Deadlifts (Iron Abyss Progression):
   • PAP pairings with broad jumps is a great choice for explosive hip extension.
   • AMRAP set (10 reps at 305) confirms volume endurance.
   • Volume Load:
     • Total Main Sets: 270x10+320x5+380x3+420x2+465x4singles=6,215
     • Back-off Sets: 375x6+325x8+305x10=7,950
       Total Deadlift Volume: 14,165 lbs
5. Rack Pulls:
   • Heavy lockout work to overload the posterior chain.
   • Volume Load: 470x5+535x3+575x2+615x1+665x1=6,240
6. Shrugs:
   • Builds traps and upper-back stability for heavy pulling.
   • Volume Load: 135x10+225x5+275x3+315x2+330x1+350x1=4,725

---

Accessory Work​

• Bent Leg Lifts (Abs): Core endurance focus, 4x30 provides 120 reps targeting spinal flexion stability.

---

Key Metrics​

• Total Volume (Main + Accessories):
  Squats: 3335 lbs
  Stiff-Leg Good Mornings: 5,250 lbs
  Zercher Squats: 4,540 lbs
  Deadlifts: 14,165 lbs
  Rack Pulls: 6,240 lbs
  Shrugs: 4,725 lbs
  Total Load for the Day: 38,255 lbs
• PAP Work:
  • Squats: Effective integration with box jumps (12"). Jump numbers suggest a focus on quality rather than quantity.
  • Deadlifts: Broad jumps at 42-44" reflect impressive power output from the posterior chain.

---

Overall Feedback​

• Strengths:
  • High volume, targeting progressive overload.
  • Effective PAP pairings to build explosive strength.
  • Accessory work (good mornings, shrugs) complements main lifts perfectly.
  • Flexibility and mobility focus ensure longevity and injury prevention.
• Opportunities for Improvement:
  • Adding explosive accessory lifts for the back (e.g., Pendlay Rows or Plyometric Pulls) could complement PAP-focused deadlift work.
  • Incorporating grip training (e.g., farmer’s holds or pinch grip work) to improve lockout stability and bar control.

 

[Yano]

PAP on Active Recovery Days: Factors to Consider​

1. Intensity:
   • PAP work typically involves high neural demand due to explosive movements and heavy loading (~90% of 1RM). This may be too taxing for a true recovery day, especially if you're aiming to stay fresh for your primary lifting sessions.
2. Volume:
   • Keeping volume low (e.g., 2–3 sets per movement pairing) could allow for neural priming without causing significant fatigue.
3. Purpose of Active Recovery:
   • If the goal is to enhance blood flow, reduce soreness, and promote recovery, lighter explosive work (e.g., band-assisted pull-ups, bodyweight explosive push-ups, and low-height box jumps) might be a better choice than fully-loaded PAP sets.

---

When PAP on Recovery Days Works​

1. Lower Intensity Version:
   • Reduce load (e.g., 70–80% of 1RM instead of 90%+).
   • Focus on speed and precision over max effort.
2. Neural Priming Focus:
   • Use it as a "refresh" for the nervous system, keeping it engaged without exhausting it.
3. Skill Development:
   • Light explosive work can improve movement patterns without creating fatigue.

---

How to Structure PAP on Active Recovery Days​

If you decide to include PAP work in an active recovery day, here’s an example framework:

1. Warm-Up (10–15 minutes):
   • Light cardio: Stationary bike or rower (~50–60% max effort).
   • Dynamic stretches and mobility work (e.g., world’s greatest stretch, band pull-aparts).
2. Modified PAP Work (20–30 minutes):
   • Pulling: Band-assisted explosive pull-ups or light dumbbell rows paired with explosive med ball slams (3x8).
   • Squatting: Bodyweight box jumps (low height) paired with light goblet squats (2–3x8).
   • Pushing: Incline explosive push-ups paired with light med ball chest throws (2–3x8).
3. Cooldown (10–15 minutes):
   • Static stretches for major muscle groups.
   • Foam rolling or light yoga poses.

---

Alternative Approach: PAP-Free Active Recovery​

If PAP feels too intense, stick to traditional active recovery methods:

• Low-intensity cardio (e.g., swimming, cycling, or walking).
• Mobility and flexibility work (stretching, yoga, or Pilates).
• Light resistance band or bodyweight circuits.

 

[Yano]

Double Progression Framework for Pendlay Row + Explosive Pull-Up Pairing​

1. Load Target:
   • Pendlay Rows: Start at 90–92.5% of your 1RM for sets of 3. Gradually increase the weight or total reps over time.
   • Explosive Pull-Ups: Focus on maximal speed and height (not adding weight unless explosiveness remains unaffected).
2. Volume Target:
   • Start with 3 rounds and work up to 5 as your capacity improves.
3. Progression Over Weeks:
   • Week 1–2: Perform 3 rounds at 90%.
   • Week 3–4: Add a 4th round or slightly increase the load (e.g., 92.5%).
   • Week 5–6: Hit 5 rounds or increase load again to 95%.
4. Rest Intervals:
   • Between rows and pull-ups: 20–30 seconds.
   • Between rounds: 2–3 minutes (long enough to maintain maximal effort).

---

Why It Works​

• Pendlay Rows at High Intensity: The heavy rows at 90%+ activate and recruit the fast-twitch fibers responsible for explosive strength.
• Explosive Pull-Ups: These capitalize on the PAP effect created by the heavy rows, training your back to generate maximum force quickly.
• Double Progression: By either increasing load or rounds over time, you ensure steady progress in strength and explosiveness.

 

[Yano]

Workout Breakdown​

1. Flat Bench (Main Lift + PAP)​

• Volume (Working Sets):
  • Progression: 3 sets (165x10, 185x5, 220x3).
  • PAP Pairings: 4 singles with 245-305 lbs.
  • Back-Off Sets: 3 sets (245x6, 215x8, 200x12).
  • Total Volume: 165(10)+185(5)+220(3)+245(6)+215(8)+200(12)=11,455165(10) + 185(5) + 220(3) + 245(6) + 215(8) + 200(12) = 11,455165(10)+185(5)+220(3)+245(6)+215(8)+200(12)=11,455 lbs.
• Intensity Range:
  • Progression to back-off sets spans from 50% to ~85% of your 1RM (310 lbs). PAP singles touch 95-100%.
  • Alignment: Solid mix of volume and intensity, with PAP singles priming the nervous system.

---

2. Spoto Press (4x6)​

• Volume: 200(6)+205(6)+210(6)+215(6)=5,070200(6) + 205(6) + 210(6) + 215(6) = 5,070200(6)+205(6)+210(6)+215(6)=5,070 lbs.
• Intensity: Moderate, focusing on hypertrophy (65-70%).
• Alignment: Ideal accessory for mid-range bench press strength.

---

3. Decline Bench (5x5)​

• Volume: 200(5)+205(5)+210(5)+215(5)+220(5)=5,250200(5) + 205(5) + 210(5) + 215(5) + 220(5) = 5,250200(5)+205(5)+210(5)+215(5)+220(5)=5,250 lbs.
• Intensity: Hypertrophy-focused (65-72%).
• Alignment: Solid pressing volume for triceps and lower pec activation.

---

4. Incline Close Grip Bench (5x5)​

• Volume: 205(5)+210(5)+215(5)+220(5)+225(5)=5,375205(5) + 210(5) + 215(5) + 220(5) + 225(5) = 5,375205(5)+210(5)+215(5)+220(5)+225(5)=5,375 lbs.
• Intensity: Moderate-heavy range (~70-75%).
• Alignment: Supports triceps and upper chest, adding variety to pressing.

---

5. Pendlay Rows / PAP Pairings​

• Volume:
  • Rows: 205(3)+210(3)+215(3)+220(3)=2,580205(3) + 210(3) + 215(3) + 220(3) = 2,580205(3)+210(3)+215(3)+220(3)=2,580 lbs.
  • Explosive Pull-Ups: 4 sets of 3-5 (bodyweight).
  • Total Volume (Rows): 2,580 lbs.
• Intensity: Rows hit ~70% of your rowing max, pull-ups focus on maximal explosiveness.
• Alignment: Complements horizontal and vertical pulling dynamics.

---

6. Landmine Rows (4x8)​

• Volume: 55(8)+65(8)+70(8)+75(8)=2,08055(8) + 65(8) + 70(8) + 75(8) = 2,08055(8)+65(8)+70(8)+75(8)=2,080 lbs.
• Intensity: Light-to-moderate for hypertrophy.
• Alignment: Adds variety and targets the lats and mid-back at a different angle.

---

7. Lu Raises (4x8)​

• Volume: 15(8)+20(8)+22.5(8)+25(8)=66015(8) + 20(8) + 22.5(8) + 25(8) = 66015(8)+20(8)+22.5(8)+25(8)=660 lbs.
• Intensity: Shoulder stability and hypertrophy-focused.
• Alignment: Complements pressing work by improving scapular stability.

---

8. Curls (4x8)​

• Volume: 70(8)+75(8)+80(8)+90(8)=2,56070(8) + 75(8) + 80(8) + 90(8) = 2,56070(8)+75(8)+80(8)+90(8)=2,560 lbs.
• Intensity: Moderate, targeting biceps hypertrophy.
• Alignment: Supports elbow flexor strength for pulling.

---

9. Abs (Bent Leg Lifts, 4x30)​

• No added load; focus on core endurance and stability.
• Alignment: Core activation supports overall bracing.

---

Volume Analysis​

Muscle Group	Workout Volume	Optimal Range	Alignment
Chest (Pressing)	27,150 lbs	12,000–20,000 lbs	Exceeds optimal; could adjust for recovery.
Triceps	~15,695 lbs	10,000–12,000 lbs	Slightly above; supports pressing focus.
Back (Pulling)	7,220 lbs	12,000–20,000 lbs	Below optimal; prioritize additional pulling.
Shoulders	660 lbs	6,000–10,000 lbs	Low; Lu Raises may need more volume.
Biceps	2,560 lbs	4,000–8,000 lbs	Below optimal; could add more curls or variations.
Core	Bodyweight work	Varies by focus	Adequate for stability and endurance.

---

Key Observations​

1. Chest Dominance:
   • Pressing work exceeds the optimal range, which may impact recovery if maintained long-term.
2. Back Volume:
   • Pulling volume is below optimal. Adding sets to Pendlay Rows or including another pulling variation (e.g., lat pulldowns, T-bar rows) would help balance pressing and pulling.
3. Shoulder and Arm Support:
   • Shoulder and biceps work could use more volume to fully align with hypertrophy goals.

 

[Yano]

Pendlay Rows with Explosive Pull-Ups​

• Goal: Improve horizontal pulling strength and explosive vertical pull performance.
• Weight Recommendations: Start with ~70% of estimated Pendlay Row max for 10 reps and progress up to ~90% for the single.

Set	Pendlay Row Weight (lbs)	Explosive Pull-Ups	Notes
1	185x10	4 reps	Controlled tempo on rows, max height pull-ups.
2	205x5	5 reps	Increase bar speed and focus on lat contraction.
3	225x3	5 reps	Maintain explosive tempo on rows and pull-ups.
4	245x2	4 reps	Near-max effort. Ensure form stays tight.
5	265x1	3 reps	Max row weight with explosive execution.

Adjustments for Pull-Ups:

• Assisted Pull-Ups: Use a light band (e.g., red mini band) if unable to complete reps explosively.
• Progress: Reduce band assistance as strength improves.

---

Landmine Rows with Explosive Pull-Ups​

• Goal: Reinforce horizontal pulling with a slight angle variation while complementing it with vertical explosiveness.
• Weight Recommendations: Use ~65% of 1RM for the first set and ramp up similarly to the Pendlay Rows.

Set	Landmine Row Weight (lbs)	Explosive Pull-Ups	Notes
1	70x10	4 reps	Keep movement smooth; no momentum on rows.
2	80x5	5 reps	Tight bracing and controlled eccentric.
3	90x3	5 reps	Focus on explosive drive with rows.
4	100x2	4 reps	Test limits, keeping solid form.
5	110x1	3 reps	Peak intensity with max effort.

Landmine Setup Notes:

• Adjust the grip and torso angle slightly for optimal lat engagement.
• Ensure the core remains braced throughout to avoid lower back strain.

---

Training Notes​

1. Rest Periods:
   • After each pairing: 2–3 minutes. This ensures full recovery for PAP effectiveness.
2. Progression Plan:
   • Add 5–10 lbs to the rows every 2–3 sessions, depending on performance.
   • Increase pull-up explosiveness by reducing band assistance or adding reps.
3. Volume Consideration:
   • Total of 15 rows and 21 pull-ups per movement. This strikes a balance between strength and power development.

 

[Yano]

Peaking Block Principles​

1. Volume Taper: Gradually reduce total sets and accessory work over 3-4 weeks.
2. Intensity Increase: Progressively overload main lifts, peaking at 92.5–97.5% of 1RM in the final week.
3. Specificity: Focus exclusively on competition-style lifts and remove or minimize accessory movements.
4. Fatigue Management: Incorporate extended rest intervals, deload accessory work, and prioritize recovery.

---

4-Week Peaking Block Plan​

Week 1: Transition​

• Goal: Transition from hypertrophy/volume-based training to strength-focused work.
• Volume Reduction: Drop total sets by ~20%.

Day	Exercise	Sets x Reps	Intensity
Monday	Squat (Low Bar, Comp Style)	4x4 @ 80%	Moderate-Heavy
Deficit Deadlifts (2”)	4x3 @ 75%	Technique Focus
Good Mornings	3x6 @ 65%	Light Accessory
Wednesday	Competition Bench Press (Paused)	4x4 @ 80%	Moderate-Heavy
Spoto Press	3x6 @ 70%	Controlled Pauses
Pendlay Rows	3x8 @ 65%	Light Accessory
Friday	Deadlift (Conventional)	4x4 @ 80%	Moderate-Heavy
Pause Squats	3x3 @ 70%	Stability Focus
Shrugs	3x10 @ 60%	Light Accessory
Saturday	Speed Bench Press (No Bands)	6x3 @ 55%	Bar Speed Focus
Dumbbell Rows	4x8 @ Moderate	Hypertrophy
Face Pulls	3x15	Recovery

---

Week 2: Intensification​

• Goal: Increase intensity, maintain lower volume.
• Volume Reduction: Drop total sets by ~30%.

Day	Exercise	Sets x Reps	Intensity
Monday	Squat (Low Bar, Comp Style)	4x3 @ 85%	Heavy
Deficit Deadlifts (2”)	4x2 @ 80%	Heavy
Zercher Squats	3x5 @ 70%	Moderate
Wednesday	Competition Bench Press (Paused)	4x3 @ 85%	Heavy
Spoto Press	3x5 @ 75%	Controlled Pauses
Weighted Dips	3x8 @ Moderate	Hypertrophy
Friday	Deadlift (Conventional)	4x3 @ 85%	Heavy
Pause Squats	3x3 @ 75%	Stability Focus
Reverse Hyperextensions	3x15	Recovery
Saturday	Speed Bench Press (No Bands)	5x3 @ 60%	Bar Speed Focus
Explosive Pull-Ups	3x5	Power Focus

---

Week 3: Peak​

• Goal: Sharpen technique, peak intensity, and drop accessory work.
• Volume Reduction: Drop total sets by ~50%.

Day	Exercise	Sets x Reps	Intensity
Monday	Squat (Low Bar, Comp Style)	4x2 @ 90%	Very Heavy
Deadlift (Conventional)	4x2 @ 85%	Heavy
Pause Squats	3x2 @ 70%	Technique Focus
Wednesday	Competition Bench Press (Paused)	4x2 @ 90%	Very Heavy
Spoto Press	3x4 @ 75%	Controlled Pauses
Friday	Deadlift (Conventional)	3x2 @ 90%	Very Heavy
Squat (Low Bar, Comp Style)	3x2 @ 80%	Recovery Load
Saturday	Speed Bench Press (No Bands)	4x3 @ 65%	Bar Speed Focus

---

Week 4: Test​

• Goal: Test maxes, minimal accessory work.
• Volume Reduction: Minimal lifting outside main lifts.

Day	Exercise	Sets x Reps	Intensity
Monday	Squat (Test 1RM)	Work to 100-105% of Current Max	Max Effort
Light Deadlift (Recovery)	3x3 @ 50%	Technique Focus
Wednesday	Bench Press (Test 1RM)	Work to 100-105% of Current Max	Max Effort
Light Rows	3x8 @ Light	Recovery
Friday	Deadlift (Test 1RM)	Work to 100-105% of Current Max	Max Effort
Saturday	Recovery Work	Dynamic Stretching/Yoga	Recovery

---

Key Considerations for Peaking Block​

1. Progression and Fatigue Management:
   • Intensity rises gradually to peak (from 80% to 95%+), while volume reduces consistently to minimize fatigue.
2. Technique and Specificity:
   • Emphasis on competition-style lifts prepares for max testing.
3. Accessory Work:
   • Accessory lifts are scaled down in Week 3 and eliminated in Week 4 to ensure recovery.
4. Testing Week Focus:
   • Max effort days are spaced for optimal recovery between lifts.