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

Yano

Yano

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Sep 18, 2022
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Analysis

Mobility Work

  • Hips, shoulders, ankles, and lower back:
    • Excellent focus on problem areas for lifters, especially targeting flexibility and joint mobility.
    • Specific stretches like the 90/90, pigeon pose, and deep squat hold are great for addressing tight hips and improving range of motion.
  • Shoulders:
    • Wall angels and band pull-aparts enhance scapular stability and open up the thoracic area.
    • Overhead reach stretches provide added flexibility for pressing movements.

Core Activation & Stability

  • Core Work:
    • Dead bugs and bird dogs are perfect for improving core control and reinforcing stability in compound lifts.
    • Side planks and pelvic tilts engage the obliques and lower back, complementing the mobility work.

Stretching

  • Hamstrings, hip flexors, and back stretches:
    • Address common tight spots in lifters, particularly after intense lower-body sessions.
    • Cobra and seated forward fold stretches add a solid balance of spinal extension and flexion.

Accessories

  • Light DB work:
    • Provides blood flow to the muscles and maintains activity in smaller groups (biceps, delts, lats) without fatiguing the CNS.
    • High-rep sets promote recovery while reinforcing movement patterns for bench press and rows.

Suggestions

  1. Progression or Variety:
    • For future active recovery sessions, consider adding movements like single-arm band presses or face pulls to complement the accessories.
  2. Plank Variations:
    • Incorporate dynamic planks (shoulder taps, knee drives) to increase core engagement while keeping recovery light.
  3. Optional Cardio Timing:
    • Splitting cardio pre/post lifting is great, but alternating days with steady-state or interval work could keep it engaging.
 
Yano

Yano

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Sep 18, 2022
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Jan 9 '25 - Iron Abyss
6 day split test
200.3 body weight
1520 cals headed to 3000
60 min cardio 17.1 miles - 112/114bpm

Today was a solid day , kept to the programming no heroics and it all flowed together really well.

Hinge n hips were into it and firing on time, back feels strong , I got no complaints.

Stretches -
Knees to chest 4x20 hold - 90/90 Stretch 2x30 hold - Cobra Stretch 2x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 2x30 hold

Lifts -
Squats - SSB - Low box - Iron Abyss with PAP
Warm up - ebx5 ebx5 150x5 - 200x5
Progression - 215x10 - 250x5 - 300x3 - 335x2 - 370x1

*PAP Pairings - 370x1 + 4 13" Box Jumps - 370x1 + 6 13" Box Jumps - 370x1 + 6 13" Box Jumps - 370x1 + 4 Box Jumps

**Back Off Sets - 300x6 - 260x8 - 245xAMRAP - 12* keep track

Stiff Leg GM - 4x8 - 210x8 - 220x8 - 230x8 - 240x8

Zercher Squats - 185x10 - 205x5 - 225x3 - 245x2 - 265x1 - 275x1

Rack Pulls - Hole below knee
Build up - 225x3 - 315x3 - 405x3 - 455x3
Progression - 470x5 - 535x3 - 575x2 - 615x1

Shrugs - 4x8 - 330x8 - 335x8 - 340x8 - 345x6+1+1

Pallof Press - looped red mini band - 80" stretch roughly 50lbs of resistance - 4 sets of 8
 
Yano

Yano

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Sep 18, 2022
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Jan 9 '25 - Iron Abyss 6 Day Split Test Analysis

General Metrics

  • Body Weight: 200.3 lbs
  • Calories: 1520 consumed, aiming for 3000
  • Cardio: 60 minutes covering 17.1 miles, maintaining an impressive heart rate of 112/114 bpm
This setup supports active recovery and caloric surplus for optimal strength progression. Cardio is well-paced, balancing aerobic conditioning without overfatigue.


Mobility Work

The mobility/stretch routine addresses all critical areas:

  • Hips, shoulders, lower back, and core stability.
  • Volume and variety ensure activation, flexibility, and movement prep.

Strengths

  • Comprehensive warm-up: Targets all major lift-supporting regions.
  • Volume: Enough to loosen up but not overly exhaustive.

Suggestions

  • Incorporate dynamic movements (e.g., leg swings, arm circles) before lifts for better neuromuscular readiness.

Lifts Analysis

Squats (SSB - Low Box with PAP)

  • Warm-up progression: Effective and gradual.
  • Working Sets:
    • Solid progression to a challenging top single at 370 lbs.
    • Post-Activation Potentiation (PAP):Pairing with box jumps adds explosive force development.
      • Total PAP: 4 rounds, alternating reps of 4/6 jumps, ensuring power generation.

Back-Off Sets:

  • Volume (300x6, 260x8, 245x12 AMRAP) provides hypertrophy and endurance work.
Feedback:

  • Smooth execution; numbers align with peaking.
  • AMRAP set at 245x12 indicates strong endurance. Track this for progressive overload.

Stiff-Leg Good Mornings

  • Progression: 210 → 240 lbs across 4x8
  • Excellent posterior chain focus and steady weight increments.
Feedback:

  • Form and control are critical here; ensure you're not losing tightness under heavier loads.

Zercher Squats

  • Progression: 185 → 275 lbs
  • Consistent jump in weights, with a final single at 275.
Feedback:

  • Zerchers complement SSB squats, hitting the core and upper back hard. Ensure recovery time between these and other squatting patterns.

Rack Pulls

  • Setup: Below the knee, focusing on lockout strength.
  • Progression:225 → 615 lbs
    • 470x5, 535x3, 575x2, 615x1 highlight raw pulling power.
Feedback:

  • Smooth progression; ensure bracing is tight to protect the lower back.

Shrugs

  • Progression: 330 → 345 lbs, 4x8
  • Reps slightly dropped on the final set (6+1+1), which is fine under heavy fatigue.
Feedback:

  • Strong trapezius focus, and partial reps maintain tension. Log final-set rep consistency as a performance metric.

Pallof Press

  • Resistance: ~50 lbs with a red mini band.
  • Core engagement is vital, and 4x8 volume aligns well with anti-rotational stability goals.
Feedback:

  • Effective functional accessory; maintain strict form and avoid twisting.

Overall Assessment

  1. Strengths:
    • Excellent session structure: progressive loading, PAP for power, and balanced accessory work.
    • Mobility and core activation are fully integrated.
  2. Suggestions:
    • Track fatigue levels closely, especially with high accessory volume.
    • Ensure recovery, particularly for posterior chain muscles, as this session is taxing.
 
Yano

Yano

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Sep 18, 2022
1,925
2,280

Jan 10 '25 - Iron Abyss
Friday Pressing Focus
199.9 body weight
1740 cals headed to 3000
60 min cardio 17.6 miles 114bpm

Today was a good solid work day.

Dr told me with my spine the one thing to makes sure I don't do much of is over head pressing soooo, after months of not doing it,,,, guess what ?

Didn't get too crazy with the cheez whiz , stayed sensible and it worked out. Amazing how pressing on one plane can tire you out for working on others , combine that with the sets of 8 instead of 5's and it was a humbling work day but enjoyable for sure.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pull 3x15

Lifts -
Over Head Press -
Warm up - ebx5 - ebx5 - 95x5
Progression 105x10 - 120x5 - 135x3
*PAP Pairings - 140x1 + 4 ExPushUps - 140x1 + 6 ExPushUps - 145x1 + 6 ExPushUps - 150x1 + 4 ExPushUps
**Back Off Sets - 125x6 - 110x8 - 105xAMRAP - 12* Keep Track

Incline Close Grip BP - 4x8 - 145x8 - 155x8 - 165x8 - 170x8

Decline Wide Grip BP - 4x8 - 155x8 - 165x8 - 170x8 - 175x8

JM Press - 4x8 - 155x8 - 160x8 - 165x8 - 170x8

DB Lat Raise - 4x8 - 20x8 - 22.5x8 - 25x8 - 25x6+2

Pull Ups - 4 sets of 8

Bent Leg Lifts - 4 sets of 30
 
Yano

Yano

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Sep 18, 2022
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Jan 11 '25 - Iron Abyss
Saturday Speed Fest
199.6 body weight
1705 cals headed to 3000
60 min cardio - stationary bike 17.8 miles 114/116bpm

Speedy Saturday some squats some deads , lil this lil that and were in and out quick clean and quiet.

Everything felt good , moved well.

6 day split is kind of fun , feels like a deload.

Stretches -
Knees to chest 3x20 hold - 90/90 stretch 3x30 hold - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Supermans 3x45 hold - Side Planks 3x45 hold - Childs Pose 2x1min hold

Lifts -
Squats - 8x3 - Speed Speed Speed - SSB - 310 on the bar + 4 red mini + 2 grey + 70 in chains + kitchen sink = 790# at the top
Warm up - ebx5 ebx5 - 2 redmini x 3 - 4 red mini x 3
Progression - 150/4x3 - added 2 grey bands - 150/4/2x3 - added 70# in chains - 150/4/2/70x3 - 200/4/2/70x3 - 270/4/2/70x3
Working Sets - 310/4/2/70x3x3x3x3x3x3x2x1x1x1x1 - ran out of gas finished with singles

Stiff Leg Good Mornings - 4x8 - 215x8 - 225x8 - 235x8 - 245x8

Zercher Squats - 190x10 - 210x5 - 230x2 - 230x1 + 4 Box Jumps 13" - 250x1 + 6 Box Jumps 13" - 250x1 + 6 Box Jumps 13" - 270x1 + 4 Box Jumps 13"

Deficit Deads - 4x4 - 2" deficit - stiff bar no bands or chains - snatch grip - 65%1rm = 385
385x4x4x4x4

Shrugs - 4x8 - 315x8 - 325x8 - 335x8 - 345x6+2

Abs - Bent Leg Lifts with mini band - no clue on tension looped it on band peg and then my feet -
4 sets of 30
 
Yano

Yano

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Sep 18, 2022
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Jan 11 '25 - Iron Abyss: Saturday Speed Fest Analysis & Assessment


Overview:

Today's session focused heavily on speed and explosive power, leveraging bands, chains, and high-intensity accessory lifts. The blend of accommodating resistance, PAP pairings, and targeted posterior chain work aligns perfectly with the goals of this bridge block.


Detailed Breakdown:

1. Stretches: Mobility & Activation

  • Execution: Comprehensive warm-up covering core, lower back, and hip mobility.
  • Analysis:
    • Increased hold times on side planks and child’s pose indicate you're emphasizing core endurance and lower back recovery.
    • The mix of active (Bird Dogs, Dead Bugs) and static holds (Supermans, Planks) effectively primes the posterior chain for explosive movements.
Suggestion: This stretch routine is well-balanced. If stiffness persists post-session, consider adding post-workout foam rolling for hips and hamstrings.


2. Squats - Speed Focus

  • Execution:
    • SSB with accommodating resistance (bands, chains).
    • Warm-up was methodical, gradually increasing complexity with bands and chains.
    • Working sets: Targeted triples until fatigue, finishing with controlled singles.
  • Analysis:
    • Strengths:
      • Bands and chains added variability, ensuring acceleration through the lift.
      • Progression shows excellent bar control under increasing tension.
    • Opportunities:
      • Energy dipped by the last sets, evident by the switch to singles. Cutting to 6 working sets of triples may allow for consistent explosiveness while preserving energy.
Overall: Effective for speed and power development; slight volume reduction may help sustain bar speed.


3. Stiff Leg Good Mornings

  • Execution: 4x8, progressively loaded from 215 lbs to 245 lbs.
  • Analysis:
    • Weight increases were steady, avoiding form compromise.
    • Core and hamstring engagement is clearly prioritized here, reinforcing posterior chain resilience.
Suggestion: Continue this steady progression; ensure form is monitored as weights increase. Alternating with paused reps occasionally could target eccentric control.


4. Zercher Squats with PAP Pairings

  • Execution:
    • Gradual build-up to top sets at 250-270 lbs, paired with box jumps (13").
    • PAP sets: 1 rep + 4-6 jumps for power focus.
  • Analysis:
    • Strengths:
      • Pairing heavy squats with explosive jumps maximizes force production.
      • Volume was manageable, and jumps maintained quality.
    • Opportunities:
      • Ensure recovery between sets to maintain jump explosiveness, as fatigue from heavy squats can creep in.
Suggestion: Solid work—consider tracking vertical height to measure jump performance over time.


5. Deficit Deadlifts (Snatch Grip)

  • Execution: 4x4 at 385 lbs (~65% 1RM), using a 2" deficit and stiff bar.
  • Analysis:
    • Deficits challenge starting position strength, while the snatch grip increases lat and upper back engagement.
    • Grip fatigue can become a factor—good focus here.
Suggestion: Alternating with standard grip in future sessions could manage grip strain and sustain lat engagement.


6. Shrugs

  • Execution: 4x8, progressively loaded from 315 lbs to 345 lbs.
  • Analysis:
    • Minor fatigue observed on the final set (6+2). Traps were likely pre-fatigued from earlier work, which is expected.
Suggestion: Maintaining volume with a slight reduction in weight on the final set could help keep reps consistent without form breakdown.


7. Abs - Bent Leg Lifts with Band Resistance

  • Execution: 4x30, resistance unknown but felt effective.
  • Analysis:
    • Resistance bands add variability, emphasizing stability throughout the range of motion.
Suggestion: If possible, measure tension or use a standardized setup for consistent progression tracking.


Assessment Summary:

Key Strengths:

  1. Explosiveness: Speed squats and PAP pairings emphasize force output effectively.
  2. Posterior Chain Focus: Good Mornings, Deficit Deads, and Shrugs hit the posterior chain from multiple angles.
  3. Core Engagement: Abs and stretches are reinforcing stability and spinal support.

Opportunities for Optimization:

  1. Speed Squat Volume: Adjust to 6 sets of triples to maintain energy and bar velocity.
  2. Grip Management on Deficit Deads: Alternate snatch and standard grips to balance strain and upper back activation.
  3. Recovery Between PAP Pairings: Longer rest periods could sustain jump explosiveness.
 
Yano

Yano

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Sep 18, 2022
1,925
2,280

Jan 12 '25 - Iron Abyss
Active Recovery Sunday
200.2 body weight
1835 cals headed to 3000
60 min cardio - 30 before workout - 30 after stationary bike - easy pace 16.5 miles 112bpm

Active recovery day , stretching , bending , pulling , some yoga , lil DB work.

Nice n easy , just relaxed and enjoyed it.

Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side

Shoulder Mobility:
Wall Angels 2x10
Band Pull-Apart 3x15
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge 2x10 per side

Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold

Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
Plank 2x30 sec
Superman's 3x30 sec

Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec

Accessory Work:
Dumbbell Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #40 - 3x15
 
Yano

Yano

VIP Member
Sep 18, 2022
1,925
2,280

Jan 12 '25 - Iron Abyss: Active Recovery Sunday Analysis & Assessment


Overview:

Today’s session emphasizes active recovery, mobility, and light accessory work. The combination of stretching, mobility, core activation, and low-intensity cardio supports recovery while maintaining movement patterns and joint health.


Detailed Breakdown:

1. Cardio

  • Execution:
    • 60 minutes total, split into two 30-minute sessions on a stationary bike, totaling 16.5 miles at an easy pace (~112 bpm).
  • Analysis:
    • The steady-state cardio keeps your heart rate in a recovery zone, promoting blood flow and aiding muscle repair without taxing your central nervous system (CNS).
    • Splitting into pre- and post-workout sessions aligns well with recovery objectives, warming up and cooling down the body effectively.
Suggestion: Maintain this structure for active recovery days. Consider mixing in other forms of light cardio (e.g., walking or swimming) to avoid monotony and reduce joint stress from repetitive cycling.


2. Mobility Work

  • Hip Mobility:
    • Stretches (90/90, Hip Circles, Pigeon Pose) address common areas of tightness in the hips and glutes, essential for maintaining squat depth and explosive movement.
  • Shoulder Mobility:
    • Wall Angels and Band Pull-Aparts ensure shoulder joint health and thoracic spine mobility, critical for maintaining bench press mechanics and overhead stability.
  • Ankle Mobility:
    • Deep Squat Holds and Ankle Circles improve dorsiflexion, aiding stability and range of motion for squats and deadlifts.
  • Lower Back Mobility:
    • Cat-Cow, Thread the Needle, and Child’s Pose enhance spinal flexibility and alleviate tension in the lower back, a key area of stress from heavy lifting.
Analysis:

  • The variety and targeting of mobility exercises cover all critical areas. Volume is appropriate for recovery without overloading.
Suggestion: Maintain the current flow but consider alternating stretches occasionally to introduce variation (e.g., Frog Stretch for hips, Banded Overhead Stretches for shoulders).


3. Core Activation & Stability

  • Execution:
    • Core work incorporated static holds (Plank, Side Plank) and dynamic movements (Dead Bugs, Bird Dogs).
    • Superman holds and pelvic-focused movements engaged posterior chain stability.
  • Analysis:
    • The combination of static and dynamic core work is excellent for reinforcing trunk stability and supporting posture.
Suggestion: For progression, occasionally increase the difficulty of static holds (e.g., weighted planks) or integrate rotational core work like Russian Twists to enhance transverse plane strength.


4. Stretching

  • Execution:
    • A balanced routine targeting hamstrings, hip flexors, and the lower back. The inclusion of the Seated Forward Fold and Cobra Stretch addresses both flexibility and spinal extension.
  • Analysis:
    • These stretches enhance recovery and complement mobility work by addressing tightness and promoting relaxation.
Suggestion: Maintain this approach. Consider adding dynamic stretches like Leg Swings before workouts for improved activation.


5. Accessory Work

  • Execution:
    • Lightweight, high-rep dumbbell exercises (Rows, Curls, Seated Press, Bench Press) performed for 3x15.
  • Analysis:
    • Strengths:
      • Light loads and controlled volume encourage blood flow to the muscles without stressing recovery.
      • Exercise selection targets commonly neglected areas like shoulders, arms, and lats.
    • Opportunities:
      • Dumbbell loads are light and effective for recovery but could gradually increase for more significant stimulus in future sessions without hindering recovery.
Suggestion: Maintain light weights for active recovery but consider adding variations such as lateral raises or face pulls to address smaller stabilizing muscles.


Assessment Summary:

Key Strengths:

  1. Recovery Focus: Cardio, mobility, and accessory work are perfectly aligned with the goals of active recovery.
  2. Joint Health: Mobility exercises target all major joints—hips, shoulders, ankles, and lower back.
  3. Core Stability: Core work ensures ongoing development of trunk control and injury prevention.

Opportunities for Optimization:

  1. Exercise Variation: Introduce minor variations to stretches and accessories to avoid adaptation.
  2. Accessory Progression: Occasionally increase accessory weights or volume to keep movements challenging.
 
Yano

Yano

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Sep 18, 2022
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Jan 13 '25 - Iron Abyss
Monday - Bench focus
201 body weight
1448 headed to 3000
60 min cardio - 17.3 miles - 112/114bpm

Today was a decent day , weathers got me achy and a bit slow but a handful of ibuprofen tylenol and a couple of bong hits took some of that away.

Not a big power day , left shoulder and elbow is feeling its age today. 10+ years of using that side of my body for a battering ram takes its toll some days.

Got in some solid work , took my time and worked more eccentric trying to keep the bar in my hands longer. An working on being more and more explosive in my contractions.

I might be strong as an ox still, but Grampy ain't got that big BOOM! any more to launch the bar off my chest and I really want some of it back.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pull 3x15

Lifts -
Bench with PAP Pairings - Comp style on the final singles
Warm up - ebx5 ebx5 135x5
Progression - 165x10 - 190x5 - 225x3
*PAP Pairings - 250x1 + 4 ExPushUps - 250x1 + 6 ExPushUps - 275x1 + 6 ExPushUps - 310x1 + 4 ExPushups *grinder might repeat next monday
**Back Off Sets - 265x6 - 235x8 - 215xamrap 10* keep track

Incline Close Grip BP - 4x8 - 185x8 - 205x8 - 225x8 - 230x8

Decline Bench - 4x8 - 190x8 - 215x8 - 225x8 - 235x6+2

Pendlay Rows with PAP Pairings - Iron Abyss -
Progression - 185x10 - 205x5 - 225x3
PAP Pairings - 245x1 + 4 ExPullUps - 245x1 + 6 ExPullUps - 265x1 + 6 ExChinUps - 275x1 + 4 ExPullUps - oy vey it was an ugly rep ,repeat next session

Seated Delt Flys - 4x8 - 20x8 - 22.5x8 - 25x8 - 27.5x8

Abs - Bent Leg Lifts - 4 sets of 30
 
Yano

Yano

VIP Member
Sep 18, 2022
1,925
2,280

Tuesday Jan 14 '25 - Iron Abyss
6 day split test - 2nd week
201.6 body weight
1665 cals headed to 3000
60 min cardio - 17.3 miles - 114bpm

Today was a good solid lower day , everything clicked , forge was burning hot , head was in it , hinge was firing on time.

Swapped the stiff leg gm's out for seated.

I got no complaints.

Stretches -
Ankle Circles 2x20 - Hip Circles 2x20 - Knees to chest 4x20 hold - 90/90 stretch 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs - 2x20 - Bird Dogs - 2x20 - Single knee to chest 2x20 hold - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 2x1 min

Lifts -
Low Box Squats - SSB - Iron Abyss
Warm ups - ebx5 ebx5 150x5
Progression - 220x10 - 255x5 - 300x3 - 335x1
*PAP Pairings - 335x1 + 13" Box Jump - 370x1 + 6 13" Box Jump - 415x1 + 6 13" Box Jump - 450x1 + 4 Box Jump
**Back Off Sets - 360x6 - 315x8 - 295xamrap 12* keep track

Seated Good Mornings - 4x8 - 200x8 - 220x8 - 230x8 - 240x8

Zercher Squats - 4x8 - Iron Abyss
Progression - 190x10 - 210x5 - 230x3
*PAP Pairings - 250x1 + 4 13" Box Jump - 250x1 + 6 13" Box Jump - 270x1 + 6 13" Box Jump - 290x1 + 4 13" Box Jump

Rack Pulls - Hole below knee - Iron Abyss
Build up - 135x3 - 225x3 - 315x3 - 405x3 - 455x3
Working Sets - 475x5 - 540x3 - 580x2 - 620x1

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

Abs - Decline Sit Ups - 4 sets of 30
 
genetic freak

genetic freak

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Dec 28, 2015
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Jan 10 '25 - Iron Abyss
Friday Pressing Focus
199.9 body weight
1740 cals headed to 3000
60 min cardio 17.6 miles 114bpm

Today was a good solid work day.

Dr told me with my spine the one thing to makes sure I don't do much of is over head pressing soooo, after months of not doing it,,,, guess what ?

Didn't get too crazy with the cheez whiz , stayed sensible and it worked out. Amazing how pressing on one plane can tire you out for working on others , combine that with the sets of 8 instead of 5's and it was a humbling work day but enjoyable for sure.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pull 3x15

Lifts -
Over Head Press -
Warm up - ebx5 - ebx5 - 95x5
Progression 105x10 - 120x5 - 135x3
*PAP Pairings - 140x1 + 4 ExPushUps - 140x1 + 6 ExPushUps - 145x1 + 6 ExPushUps - 150x1 + 4 ExPushUps
**Back Off Sets - 125x6 - 110x8 - 105xAMRAP - 12* Keep Track

Incline Close Grip BP - 4x8 - 145x8 - 155x8 - 165x8 - 170x8

Decline Wide Grip BP - 4x8 - 155x8 - 165x8 - 170x8 - 175x8

JM Press - 4x8 - 155x8 - 160x8 - 165x8 - 170x8

DB Lat Raise - 4x8 - 20x8 - 22.5x8 - 25x8 - 25x6+2

Pull Ups - 4 sets of 8

Bent Leg Lifts - 4 sets of 30
Thanks for this one brother! I haven't heard some Oi in 30 years. Good song.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,925
2,280

Wed Jan 15 '25 - Iron Abyss
Active Recovery - 6 day split test - week 2
201.4 body weight
1445 cals headed to 3000
60 min cardio - 17 miles - 112/114bpm

Today was fun , just a simple active recovery and technique focus day. Got in some stretches a few sets of this and that for practice and shiggles and called it good.

Stretches -
Lower
Knees to chest 4x20 hold - 90/90 stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Cat Cows 3x10 - Childs Pose 2x1min
Upper
Band Pulls - 2x20 - Band Press - 2x20 - Band Xover - 2x20 - Band Face Pulls - 3x15 - Band Y Raise - 2x20

Lifts -
Comp Bench - Full Pauses - 50% 1rm - 4x5 - 165x5x5x5x5x5

Paused Deadlifts - mid shin - 65% 1rm - 4x4 - 385x4x4x4x4

Squat Walkouts - 15 sec hold - 90% 1rm - 405x1x1x1x1x1x1x1x1
 
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