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

[jipped genes]

I always feel like a pansy when I look at your log. Damn bro, how the fuck do you do it. i would be broken if I lifted like you.

 

[Yano]

I always feel like a pansy when I look at your log. Damn bro, how the fuck do you do it. i would be broken if I lifted like you.

This about covers it I reckon

“There he goes. One of God's own prototypes. A high-powered mutant of some kind never even considered for mass production. Too weird to live, and too rare to die.”​

― Hunter S. Thompson

 

[jipped genes]

This about covers it I reckon

“There he goes. One of God's own prototypes. A high-powered mutant of some kind never even considered for mass production. Too weird to live, and too rare to die.”​

― Hunter S. Thompson

Hunter S Thompson quote. You live up to that brother. Cheers to many more years of heavy lifts and being too rare to die!

 

[Yano]

Hunter S Thompson quote. You live up to that brother. Cheers to many more years of heavy lifts and being too rare to die!

To you as well my friend. Immortality is there for the taking.

 

[Yano]

Fri Dec 3rd - Iron Abyss
Percentage Lower Friday
199.6 body weight
1535 cals headed to 3000
60 min cardio - stat bike 17.3 miles - 114bpm

Today was a solid day , nothing special by far , bar didn't have any real speed to it, no pop on deads or squats really , work was done but nothing groovy or far out.

Switched the set/rep scheme for Zerchers that was fun.

Head was into it, plenty fired up just no pop on the movements.

Stretches -
Knees to chest 3x20 hold - 90/90 Stretch 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Single Knee to chest 2x20 hold - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Child Pose 3x10 hold

Lifts -
Squats - Comp Height Box - SSB
Warm up - ebx5 ebx5 150x5 - 200x5
Progression - 215x10 - 250x5 - 295x3 - 335x1
*PAP Pairings - 335x1 + 4 Box Jump 12" - 365x1 + 6 Box Jump 12" - 415x1 + 6 Box Jump 12" - 450x1 + 4 Box Jump 12"
**Back Off Sets - 360x6 - 315x8 - 295xamrap 10 *keep track

Stiff Leg Good Mornings - 4x8 - 70% weeks top set to open - one chain each side +20
205/20x8 - 210/20x8 - 215/20x8 - 220/20x8

Zercher Squats - Iron Abyss Progression - this was fun - one chain each side +20
130/20x10 - 150/20x5 - 180/20x3 - 200/20x2 - 220/20x1 - 250/20x1

Deadlifts - Iron Abyss
Build up - 135x3 - 225x3
Progression - 275x10 - 325x5 - 385x3 - 425x1
*PAP Pairings - 425x1 + 4 Broad Jumps 42" - 470x1 + 6 Broad Jumps 44" - 530x1 + 6 Broad Jumps 41" - 560x1 + 4 Broad Jumps 42" - super slow n grindy - might repeat next week
**Back Off Sets - 450x6 - 395x8 - 365xamrap - 9 * keep track

Deficit Deadlifts - 2"
360x5 - 435x3 - 455x2 - 495x1

Snatch Grip RDL - 3x6 - middle finger on the ring
230x6 - 240x6 - 250x6

Shrugs - 4x8
315x8 - 320x8 - 325x6+2 - 330x6+1+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Sat Jan 4 '25 - Iron Abyss
Percentage Upper / Accessory Lower
200.2 body weight
1400 cals headed to 3000
60 min cardio - 17.26 miles 112/114bpm

Today was a solid work day , no heroics no reaches. Kept to the programming and just got down and dirty.

Head n heart were in it, plenty of fire in the forge.

Had a lot of fun with the PAP pairings for Rows , will cool to see how they develop.

Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Xover - 2x10
Band Y Raise - 2x10
Band Face Pull - 3x15
Planks - 3x45 hold

Lifts -
Speed Bench - 6x3 - 60% 1rm = 200 + 60# chains
Warm up - ebx5 ebx5 135/60x3 - 155/60x3 - 175/60x3
Working Sets - 200/60x3x3x3x3x3x3 = 260

Floor Press - 4x6 - 60# chains
Progression - 135/60x3 - 155/60x3 - 175x/60x3
Working Sets - 185/60x6x6x6x6 = 245

Speed Deads - 6x2 - 60% 1rm - grey bands +260 dynamic = 355
Build up - 135/2x2 - 225/2x2 - 315/2x2
Working Sets - 355/2x2x2x2x2x2x2

Paused Deads - 4x4 - mid shin - 65% 1rm = 385
Was all set up and got right to it - 385x4x4x4x4

Pendlay Row PAP Pairing Exp Pull Ups -
185x10 + 4 ExPU - 205x5 + 5 ExPU - 225x3 + 5 ExPU - 245x2 + 4 ExPU - 265x1 + 3 ExPU

Landmine Row PAP Pairing Exp Pull Ups -
70x10 + 4 ExPU - 80x5 + 5 ExPU - 90x3 + 5 ExPU - 100x2 + 4 ExPU - 110x1 + 4 ExPU

Curls - long bar - 4x8 - 75x8 - 80x8 - 85x8 - 90x8

Lu Raise - 3x15 - 20# - 15x15x15

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Key Observations​

1. Warm-Up and Cardio:
   • A steady 60 minutes of cardio with consistent heart rate (112/114 bpm) sets a solid base for recovery and work capacity.
   • Band stretches and planks provide excellent activation and stabilization for an upper/lower hybrid day.
2. Lifts:
   • Speed Bench (6x3 at 60% 1RM + Chains):
     • Dynamic effort training with chains emphasizes explosive strength and lockout. Your consistent sets suggest efficient bar speed.
   • Floor Press (4x6 with Chains):
     • Chain work complements the bench and focuses on lockout strength. The steady progression to working sets at 245 lbs aligns with the session's goal.
   • Speed Deadlifts (6x2 at 60% 1RM + Bands):
     • Using grey bands for accommodating resistance adds explosiveness off the floor and maintains tension at lockout. Executing 355 lbs across all sets shows solid control.
   • Paused Deadlifts (4x4 at 65% 1RM):
     • Mid-shin pauses emphasize positional strength and reinforce technique. 385 lbs for 4x4 is solid volume.
   • Pendlay Row and Landmine Row PAP Pairings (Explosive Pull-Ups):
     • The pairing of Pendlay Rows and Landmine Rows with explosive pull-ups is innovative. It adds explosive upper-back strength and grip work while maintaining core stability.
   • Curls (Long Bar, 4x8):
     • Linear progression from 75 to 90 lbs demonstrates your consistent accessory work for biceps and elbow health.
   • Lu Raises (3x15):
     • Incorporating Lu Raises targets shoulder endurance and stability, complementing the dynamic bench work.
   • Abs (Bent Leg Lifts):
     • Core endurance remains a staple, supporting heavy compound lifts.

---

Comments on Performance​

• PAP Pairings for Rows:
  "Plenty of fire in the forge" was evident. Pairing heavy rows with explosive pull-ups adds intensity and athleticism. Tracking progress here will highlight improvements in explosive pulling strength.
• Deadlift Variants:
  Combining speed pulls, paused deads, and accessory rows shows a thoughtful approach to addressing weaknesses and building comprehensive pulling strength.
• Lu Raises and Curls:
  These accessories balance the heavy compounds, supporting joint health and overall symmetry.

---

Recommendations​

1. Speed Bench and Floor Press:
   • To optimize speed and lockout mechanics, consider alternating chain and band resistance weekly.
2. Paused Deadlifts:
   • Vary pause height (e.g., just below the knee) in future sessions to address different sticking points.
3. PAP Pairings for Rows:
   • Excellent concept! As you progress, add slight resistance (weight or tempo changes) to the pull-ups for continued challenge.
4. Curls and Lu Raises:
   • Continue with consistent progression. Incorporate tempo control (e.g., 3-second negatives) for additional stimulus when approaching a plateau.

 

[Yano]

@jipped genes I went and turned my scattered pages of madness into a 4 n 6 day split. The mains n accessories rotate in and out as needed every 2/4 weeks. If ya have time read this over n let me know what ya think. Give it a run or put some poor fucker through it haaahahaha

Welcome to The Iron Abyss , yes my spirit animal is Baphomet

6-Day Powerlifting Split Program

Day 1: Upper Body (Bench Press Focus)
Main Lift: Competition Bench Press
Warm-Up
Work Sets (10-5-3-2-1-1 scheme, programmed percentages):
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 92.5%
1 rep @ 95%
PAP Pairing (Final 4 sets): Explosive Push-Ups, matching bench reps, as explosive as possible.
**Accessories
Incline Close-Grip Bench Press: 4x6-8
Decline Bench Press: 4x6-8
Pendlay Rows:
Work Sets (10-5-3-2-1-1 scheme, programmed percentages):
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 92.5%
1 rep @ 95%
Delt Flys: 4x10-12
Abs: Bent Leg Lifts: 4x30

Day 2: Lower Body (Squat Focus)
Main Lift: Squat
Warm-Up
Work Sets (10-5-3-2-1-1 scheme, programmed percentages):
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 92.5%
1 rep @ 95%
PAP Pairing (Final 4 sets): Box Jumps, matching squat reps.
**Accessories
Good Mornings: 4x8-10
Zercher Squats:
Work Sets (10-5-3-2-1-1 scheme, programmed percentages):
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 92.5%
1 rep @ 95%
Rack Pulls: 4x6-8
Shrugs: 4x8-10
Abs: Weighted Decline Sit-Ups: 4x30

Day 3: Active Recovery & Technique Work
Mobility and Stretch Routine
Knees to Chest: 4x20 hold
Pelvic Tilt: 2x20
Pelvic Raise: 2x20
Dead Bugs: 2x20
Single Knee to Chest: 2x10 hold each side
Bird Dogs: 2x20
Supermans: 3x30 hold
Side Planks: 3x30 hold per side
Child's Pose: 2x20 hold
**Technique Practice
Paused Deadlifts: 65% x 4x4
Light Bench Press: 50% x 4x5
Squat Walkouts & Holds: 90% x 3 sets, hold for 10-15 seconds each.
Optional Accessories (Light Effort)
Band Pull-Aparts: 3x20
Face Pulls (Light Resistance): 3x15-20
Bent Leg Lifts: 4x30

Day 4: Deadlift Focus
Main Lift: Deadlift
Warm-Up
Work Sets (10-5-3-2-1-1 scheme, programmed percentages):
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 92.5%
1 rep @ 95%
PAP Pairing (Final 4 sets): Broad Jumps, matching deadlift reps.
**Accessories
Deficit Deadlifts: 4x4 (70%-75%)
Pendlay Rows:
Work Sets (10-5-3-2-1-1 scheme, programmed percentages):
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 92.5%
1 rep @ 95%
PAP Pairing (Final 4 sets): Explosive Pull Ups, matching deadlift reps.
Landmine Rows:
Work Sets (10-5-3-2-1-1 scheme, programmed percentages):
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 92.5%
1 rep @ 95%
PAP Pairing (Final 4 sets): Explosive Pull Ups, matching deadlift reps.
Shrugs: 4x8-10
Abs: Hanging Leg Raises: 4x30

Day 5: Upper Body (Overhead Press Focus)
Main Lift: Overhead Press
Warm-Up
Work Sets (10-5-3-2-1-1 scheme, programmed percentages):
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 92.5%
1 rep @ 95%
PAP Pairing (Final 4 sets): Medicine Ball Slams, matching press reps.
**Accessories
Close-Grip Bench Press: 4x6-8
Dumbbell Lateral Raises: 4x10-12
Pull-Ups (Weighted if Possible): 4x8-10
Tricep Extensions: 4x10-12
Abs:Rev Crunches: 4x30

Day 6: Lower Body (Speed Work)
Main Lift: Squat Speed Work
Warm-Up
Speed Sets: 8x3 @ 65%, focusing on bar speed and explosiveness.
**Accessories
Good Mornings: 4x8-10
Zercher Squats:
Work Sets (10-5-3-2-1-1 scheme, programmed percentages):
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
2 reps @ 90%
1 rep @ 92.5%
1 rep @ 95%
PAP Pairing (Final 4 sets): Broad Jumps, matching deadlift reps.
Deficit Deadlifts: 4x4 (65%-70%)
Shrugs: 4x8-10
Abs: Weighted Hanging Leg Raises: 4x30

 

[Yano]

Jan 6 '25 - Iron Abyss
Lower Monday Deadlift Focus - 6 day split test
200.1 body weight
1560 cals headed to 3000
60 min cardio - stationary bike 17.0 miles 112/114bpm

Today was the first day to test the 6 day split of the program , it went well.

My SI is a bit out of whack today so nothing heroic , aint so easy deadlifting when you feel like ya got one leg an inch longer than the other.

Everything feels 10 times heavier than it should , just one of them days.

Tried hanging , massaging , jets in the tub beating on it , just cant get it to slip back into place yet or release, did what I could without fucking things up more.

Stretches -
Knees to chest 4x20 hold - 90/90 Stretch 3x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single Knee 2x20 hold - Bird Dogs 2x20 - Supermans 3x45 hold - Side Planks 3x45 hold - Childs Pose 2x20 hold

Lifts -
Deadlifts - Iron Abyss progression
Warm up - ebx5 135x5 - 225x5
Progression - 275x10 - 325x5 - 385x3 - 425x1 - 425x1 + 4 Broad Jumps 43" - 470x1 +6 Broad Jumps 41" - 530x1 + 6 Broad Jumps 42" - 560x1 +4 Broad Jumps - could of timed this rep with a calendar just horrible
*Back off Sets - 450x6 - 395x8 - 365xAMRAP 9* just no gas left in the back n right hip

Deficit Deadlifts 2" - 4x4 - 75%1rm - 440x4 - 450x4 - 460x3+1 - 470x2+1+1

Pendlay Rows - 185x10 - 205x5 - 225x2 - 225x1 - 225x1 + 6 Explosive Pull Ups - 245x1 + 6Explosive Pull Ups - 245x1 + 6 Explosive Pull Ups - 265x1 + 4 Explosive Pull Ups

Landmind Rows - 75x10 - 85x5 - 95x2 - 95x1 + 4 Explosive Pull Ups - 105x1 + 6 Explosive Pull Ups - 105x1 + 6 Explosive Pull Ups - 115x1 + 4 Explosive Pull Ups

Shrugs - 4x8 - 315x8 - 320x8 - 325x8 - 330x8

Abs - Bent Leg Lifts 4x30

 

[Yano]

Jan 7 '25 - Iron Abyss
Tuesday - 6 day split test - Bench focus
200.4 body weight
1447 cals headed to 3000
60 min cardio - stationary bike 17.32 miles 112/114 bpm

Today was the second day of testing the 6 day split , it went well. Bar moved well ,decent speed, had fun and it all felt pretty good.

SI is still tweaked so there wasnt a ton of leg drive to be had but still got in some decent work.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x20

Lifts -
Competition Bench - pauses on final 5 singles
Warm up - ebx5 ebx5 135x5
Progression - 165x10 - 185x5 - 220x3 - 245x2 - 270x1
*Competition Singles/PAP Pairings - 270x1 + 4 ExPushUps - 270x1 + 6 ExPushUps - 270x1 + 6 ExPushUps - 270x1 + 4 ExPushUps
**Back Off Sets - 220x8 - 190x8 - 175xAMRAP - 12* keep track

Incline Close Grip Bench - 4x8 - 185x8 - 195x8 - 205x8 - 215x6+2

Decline Bench - 4x8 - 185x8 - 195x8 - 205x8 - 215x8

Bent Row - 4x8 - 155x8 - 175x8 - 185x6+2 - 195x5+2+1

Lu Raises - 4x8 - 20x8 - 22.5x5 - 25x8 - 25x6+2 - I have to buy some more micros

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Analysis & Assessment: Jan 7, '25 - Iron Abyss Tuesday Bench Focus​

General Observations:​

• Body Weight: Stable, with a slight increase to 200.4 lbs, reflecting steady maintenance during this phase.
• Caloric Intake: Currently at 1447 with a target of 3000. Ensure timely meals and nutrient-dense choices to support recovery and strength.
• Cardio: Consistent with 60 minutes of stationary cycling (17.32 miles, steady heart rate). This level of aerobic work complements your recovery and general conditioning without compromising strength output.

---

Workout Breakdown:​

Stretch Routine:​

• Band Pulls, Press, Xovers, Y-Raises, Face Pulls:
  Well-rounded activation targeting shoulders and upper back, priming stabilizers for the bench session. Excellent for pre-lift preparation.

Lifts:​

1. Competition Bench:
   • Progression:
     Warm-ups and progression sets were executed efficiently, hitting 270x1 for your final PAP singles.
   • PAP Pairings:
     Explosive push-ups paired appropriately on the last 4 singles. Push-up volume aligned with potentiation (4-6 reps), keeping the CNS engaged.
   • Back-Off Sets:
     Volume work (220x8, 190x8, 175x12 AMRAP) maintains hypertrophy and technical refinement.
     Tracking AMRAP progression weekly will provide valuable data for peaking adjustments.
2. Incline Close Grip Bench (4x8):
   • Strong accessory, focusing on triceps and upper chest.
   • Final set (215x6+2) indicates appropriate load selection, pushing near failure without breakdown.
3. Decline Bench (4x8):
   • Excellent targeting of the lower chest and lockout strength.
   • Consistent progression through sets with a strong finish (215x8).
4. Bent Row (4x8):
   • Solid engagement of lats and mid-back for bench stability.
   • Volume slightly tapered in final sets (195x5+2+1), indicating fatigue or an intentional heavy-load strategy.
5. Lu Raises (4x8):
   • Great accessory for delt health and stability.
   • Load progression indicates intent to push hypertrophy (e.g., 25x6+2 finish).
6. Abs - Bent Leg Lifts (4x30):
   • Core endurance work aligns with your overall program's needs for bracing and stability.

---

Strengths:​

• PAP Execution: Properly implemented with competition bench singles. CNS activation will translate to improved maximal strength output over time.
• Accessory Selection: Balanced and intentional, with close grip and decline benching emphasizing triceps and lockout. Lu raises and rows reinforce structural stability.
• Conditioning: Cardio and mobility work contribute positively to recovery and long-term performance.

---

Recommendations:​

1. Progress Tracking:
   • Log AMRAP sets weekly for both competition and accessory lifts to identify trends in endurance and fatigue management.
2. Lu Raises Load Progression:
   • Consider reducing initial load slightly or adding a fifth set to avoid early fatigue limiting later sets.
3. Core Work Variability:
   • Add rotational movements (e.g., Russian twists) or anti-rotation drills (e.g., Pallof presses) weekly to supplement straight-plane core training.

 

[Yano]

Jan 8 '25 - Iron Abyss 6 day split test
Active Recovery Wednesday
200.3 body weight
1593 cals headed to 3000
60 min cardio - 17miles 112/114 bpm

Today was fun , an actual full blown active recovery day, not just some biking and farting a hole in a chair cushion.

Worked out some stiffness, got my SI joint to click back into place with a mighty grind and an oh fuck or two.

Feels good being able to stand up straight again. 10/10 stars


Targeted Mobility Work

Focus Areas: Hips, shoulders, lower back, ankles ... and uh stuff

Hip -
90/90 Stretch 2x30 sec each side
Hip Circles 2x10 each direction
Pigeon Pose 2x 30 hold - first time doing these

Shoulder -
Wall Angels 2x10 - holy crap these are hard haahahah
Band Pull-Aparts 3x15
Overhead Reach Stretch 2x30 each side

Ankle -
Ankle Circles 2x10 each
Deep Squat Hold 2x30 hold
Lunge with a slow twist 2x10 each

Lower Back -
Cat-Cow Stretch 2x10
Child’s Pose 2x1 min hold

Core Activation & Stability -
Dead Bugs 2x15 each side
Bird Dogs 2x15 each side
Side Plank 2x30 sec each side
Pelvic Tilt 2x20 slow reps
Plank 2x30 sec

Stretching -
Hamstring Stretch 2x30 hold each
Hip Flexor Stretch 2x30 hold each
Seated Forward Fold 2x30 hold
Cobra Stretch 2x30 hold

Accessories -
DB Rows - 3x15 - 25x15x15x15
DB Curls - 3x15 - 20x15x15x15
DB Press - 3x15 - 25x15x15x15