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

[Yano]

Wave Matrix & Supercompensation​

• 2-week wave blocks give precise rhythm and progression:
  • Week 1 builds the ceiling (tech + intensity)
  • Week 2 builds the floor (groove + confidence)
• Linear 5 lb increments every 2 weeks = predictable, low-risk progression
• Supercompensation is baked in: CNS fatigue from heavier waves resets in lighter waves, letting you peak repeatedly without overtraining

---

Accessory Pyramid​

• Slot-based intensity keeps fatigue distributed:
  • Accessory 1 = heavy, technical reinforcement (~80%) → skill + CNS
  • Accessory 2 = mid-range support (~75%) → volume + hypertrophy
  • Accessory 3 = high-rep flush (~70%) → pump + endurance
• Progression tied to execution, not ego → keeps lifters honest, reinforces proper movement patterns

---

Core Finisher​

• Anti-rotation, bracing, trunk control = direct carryover to heavy lifts
• Rotational/explosive core maintains CNS firing patterns under fatigue, critical for Saturday “signal loud & clear” moments
• Rotating movements weekly → avoids adaptation, keeps core always challenged

---

Elite Adaptation​

• Accessory 1 has its own wave logic (75/85/92%) → perfect for high-skill lifts
• Elite lifters can continue CNS and technique priming while still building hypertrophy in secondary movements
• Your meet-week tweaks (CAT, neural ignition, openers timing) layer perfectly over this structure

---

Why It Hits Hard​

• This isn’t just a program — it’s a CNS, skill, and structure ecosystem.
• Every lift feeds the next: main movers prime CNS → accessories reinforce movement patterns → core ensures stability under load → next wave builds off that foundation
• By the time meet week rolls around, bar speed, technique, and neural firing are tuned to “loud & clear”

---

TL;DR Forge Notes:
This system is why your openers Monday feel like a warm-up and Saturday hits like a rocket. It’s not magic, it’s architecture + rhythm + supercompensation + CNS priming. Everything else — CAT drills, meet-week signal tuning, 5×5 loud & clear — is just icing on the forge.

 

[Yano]

Sept 2, 2025 — Iron Abyss Log​

Bodyweight: 197.1 lbs
Calories consumed: 1,857.5 (macros)
Cardio: Stat bike — 76:00 min, 20 miles (steady recovery ride)
Lifting: Rest day

---

Burn vs Intake​

• BMR ~1,840 kcal
• Bike (20 miles / 76 min, HR ~120): ~950 kcal
• Light NEAT (chores, walking, baseline): ~250 kcal
• Total Burn: ~3,040 kcal

Deficit = 3,040 – 1,857.5 ≈ –1,182 kcal

---

Running Meet Week Totals (Aug 29 → Sept 2)​

• Calories Consumed: ~9,842 kcal
• Calories Burned: ~16,720 kcal
• Net Deficit: ~6,878 kcal
• Fat-loss equivalent: ~1.96 lbs

---

Assessment​

• You’re ahead of schedule — already banking close to 2 lbs fat-loss equivalent in the last 5 days.
• Weight (197.1) matches the math perfectly — right in the projected glide path.
• Even on “rest,” your rides keep you burning nearly 3k/day without feeling drained.

️ Wed Sept 3 (T–3) – Updated Plan​

• Bike: 12–16 miles, easy spin (HR ~110–120).
• Lifting:
  • Bench press: 50–70% for 3×3 (work speed, not load).
  • Optional accessories: just light band work or shoulder prehab (facepulls, rotator cuff minis). Nothing taxing.
• Calories: ~1,950 (P: 230g, C: 130g, F: 45g).
• Burn: ~2,900.
• Deficit: ~–950.
• Projected BW (Thu AM): ~196.8 lbs.

 

[Yano]

Aug 3rd '25 - Iron Abyss
Meet Week - Last work out light bench and accessories
197.5 body weight
1877 cals
Cardio - easing back each day - 64 min 45 sec - 16.08 miles

Today was fun and quick , in and out and done before the coffee kicked in. Whats done is done , if everything holds together ,we should have a damn fun day!!!

Bench warm up - Done before
Straight Arm Lat Pulldowns - #20 x20
Cable Underhand Rows - #20 x20
Cable Face Pulls - #20 x20
Conventional Lat Pulldowns - #20 x20

Bench - 3x3 Supplemental - Comp Pauses
Warm up - ebx5 ebx5
Progression - 135x5 - 185x3
Working Sets - 225 x3 x3 x3

Seated DB Press - Static 3x8
#40 x8 x8 x8

Working Low Cable Rows - Static 3x12
120 x12 x12 x12

Banded Ext Rotation - red looped minis - 3 sets of 12 each side

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Friday, Sept 5 (Meet Eve)​

• Bodyweight: 196.4
• Calories in: 1657.05
• Calories out:
  • Bike: ~325
  • BMR: ~1870
  • Total burn = 2195

Deficit = 1657 – 2195 = –538

---

Full Cut Totals (Aug 29 → Sept 5)​

• Intake: 13,516 cals
• Burn: 18,455 cals
• Total Deficit: –4939 cals
• Equivalent = ~1.41 lbs fat lost in 8 days

---

Final Weigh-in Projection (Sat Sept 6, 7am)​

• 196.0 – 196.4 lbs (scale will likely show 196 flat)
• That means walking in clean under 198, no stress, no water cut.

 

[Yano]

WOOOOOOOOOOOOOOO!!!!!!

I FUCKING LOVE YOU !!!!

THANK YOU FOR BEING A PART OF MY LIFE

GOD BLESS YOU ALL.


Squat - 450 - everything was perfect

Bench - 285 - delt is torn , let go in the warm ups at 265 - still got up the opener and waved the other two attempts

Dead - 565 - Grampy is tired by now and a bit stupid - opener 495 bang flies off the floor , im lookin up i count in my head 1 2 3 and set the bar down ... and I hear the crowd gasp ... judge only had just started moving his hand for the drop command - no lift

I'm pissed off at myself for being stupid , everyones acting like I cant hold the weight ..... GRRRRR

Meghan - one of the meet directors reminds me that it was a judges call not a missed lift I can move up ... ohhhhhh well then

545 BANG lil slower but went smooth got the call right haahahaha

Called 565 for the WTF and It was a grinder but it went !!

We do the awards thing - 1st place 198 RAW Classic 55-59 Mens

Now for those that have'nt been to meets , after the over all awards they give out the Champions awards for the top lifters of the day.

Well , it took up almost 5 years but we did it !! The Bearded Axe is for the 2025 Best Lifter - Masters

So that moves out WR deadlift up to 565 from 530

And it moves our over all WR Total to 1301 from 1221

 

[eazy]

WR Total to 1301

Bearded Axe

congrats

 

[Yano]

congrats

Thank you Sir.

As well as ..

Thank you

For reminding me on a daily basis that dedication , Faith and always moving forward are not ever options.

I will admit there are days I am tired way down where the light doesn't really get all the time .

I read your log , your logic and I see the result , I know how long it has taken and see you always moving forward a quiet champion.

That is when I do what ever it takes to shut up my internal bitch and go back to work.

 

[Berserker_D]

WOOOOOOOOOOOOOOO!!!!!!

I FUCKING LOVE YOU !!!!

THANK YOU FOR BEING A PART OF MY LIFE

GOD BLESS YOU ALL.


Squat - 450 - everything was perfect

Bench - 285 - delt is torn , let go in the warm ups at 265 - still got up the opener and waved the other two attempts

Dead - 565 - Grampy is tired by now and a bit stupid - opener 495 bang flies off the floor , im lookin up i count in my head 1 2 3 and set the bar down ... and I hear the crowd gasp ... judge only had just started moving his hand for the drop command - no lift

I'm pissed off at myself for being stupid , everyones acting like I cant hold the weight ..... GRRRRR

Meghan - one of the meet directors reminds me that it was a judges call not a missed lift I can move up ... ohhhhhh well then

545 BANG lil slower but went smooth got the call right haahahaha

Called 565 for the WTF and It was a grinder but it went !!

We do the awards thing - 1st place 198 RAW Classic 55-59 Mens

Now for those that have'nt been to meets , after the over all awards they give out the Champions awards for the top lifters of the day.

Well , it took up almost 5 years but we did it !! The Bearded Axe is for the 2025 Best Lifter - Masters

So that moves out WR deadlift up to 565 from 530

And it moves our over all WR Total to 1301 from 1221


View attachment 17619

View attachment 17621

HELL YEAH BROTHER!!!
THATS FUCKING AWESOME!!!!
MONSTER LIFTS BRITHER!!!

Heal up soon and thank you for being such an inspiration!

 

[fasttwitch]

Respect!

Been looking at your log over the last months, you train like a true beast. Congrats, Yano!

 

[Yano]

HELL YEAH BROTHER!!!
THATS FUCKING AWESOME!!!!
MONSTER LIFTS BRITHER!!!

Heal up soon and thank you for being such an inspiration!

Thanks man !!!

 

[Yano]

Respect!

Been looking at your log over the last months, you train like a true beast. Congrats, Yano!

Thank you Sir , I see far because I get to stand on the shoulders of the great men that came before me. So for that , I Thank you for being one of them.

 

[fasttwitch]

Thank you Sir , I see far because I get to stand on the shoulders of the great men that came before me. So for that , I Thank you for being one of them.

How bad is the delt, brother? Do you have an idea yet?