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

[Yano]

Feb 12 '25 - Iron Abyss
Wednesday - Bench Focus
202 body weight - scales moving in the right direction
1575 cals headed to 3300 - raised the limit another 300 during peaking phase
60 min cardio - 30 min before 30 min after - 17.2 miles 114bpm

Well today was subpar at best , energy level and power just never came up where I needed it. Got in some good work over all but everything just felt flat with no real pop to it.

Stretches =
Arm Circles - 2x10 each arm/direction
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Facepull 3x15

Lifts -
Comp Bench - Full Pauses - Iron Abyss
Warm up - ebx5 ebx5
Progression - 265x1x1x1x1x1 - 275x1x1x1x1 - 285x1x1x
*PAP Pairings - 285x1 + 4 ExPushups - 295x1 +6 ExPushups - 295x1 + 6 ExPushups - 305x1 + 4 ExPushups*Grindy AF left unsatisfied in my heart of darkness
*added red mini bands for over head assist - 315x1 - 325x1 - 335x1 - 345x1 - 355xfail rowed it off
*Back Off Sets - 245x6 - 215x8 - 200xamrap 8* keep track

Spoto Press - 3x6 - 65% 1rm - slight progression
215x6 - 220x6 - 225x6

Decline Bench - 4x8 - 70% 1rm - slight progression
235x8 - 240x8 - 245x6+2 - 250x6+1+1

Bent Rows - 4x6 - 70% - slight progression
215x6 - 220x6 - 225x6 - 230x6

Paloff Press - double looped red mini - 4 sets of 8

 

[Yano]

Feb13 '25 - Iron Abyss
Active Recovery Wednesday
201.9 body weight
1565 cals headed to 3300 - 300 increase during peaking
60 min cardio - lil slower pace for recovery - 16.5 miles , 112bpm

Today was nice , just the active recovery routine.

Shake out the cobwebs and keep it all shiny. Motion is Lotion.

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

Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 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
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec

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

Db Work -
Db Rows 3x20 - 25#
Bicep Curls 3x20 - 20#
Flat Db Press 3x20 - 30#
Incline Db Press 3x20 - 30#

 

[genetic freak]

Nice work, brother. I have a buddy who incorporates a lot of unconventional lifts like yours and he is one strong MF. I watched him pull 826 raw for 3 singles last month with a hook grip. I told him it didn't count, because it was sumo (kidding of course). If all goes right he should break the world record at 242 this year. He is shooting for 900 by the fall.

 

[Yano]

Nice work, brother. I have a buddy who incorporates a lot of unconventional lifts like yours and he is one strong MF. I watched him pull 826 raw for 3 singles last month with a hook grip. I told him it didn't count, because it was sumo (kidding of course). If all goes right he should break the world record at 242 this year. He is shooting for 900 by the fall.

Thats fucking awesome ! my WR is in 198 RAW at 530 for 55-60 Masters, hoping to pull 600 this year n stretch it out.

IPA meets in Mass if I can get down there , their record is like 615 I think , Would like a shot at that one too.

 

[Yano]

Feb 14 '24 - Iron Abyss
Friday - Squat Focus
202.2 body weight
1565 cals headed to 3300
60 min cardio - 30 prior - 30 after - 17 miles 112/114bpm

Today was a good solid work day. Feeling tired n a bit fried but it all went really well I got no complaints.

Head was into it, hinge fired on time and kept up through the entire work day.

Stretches -
Ankle Circles - 2x10 each leg/direction
Hip Circles - 2x10 each leg/direction
90/90 stretch - 2x30 sec hold
Knees to chest - 4x20 sec hold
Pelvic Tilt - 2x20
Pelvic Raise - 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cobra Stretch 2x30 sec hold
Superman's 3x30 sec hold
Planks 2 flat 2 left 2 right - 30 sec hold each
Cat Cows - 2x10
Childs Pose - 2x1 min hold

Lifts -
Squats - Comp Level Box - SSB - Iron Abyss
Warm up - ebx5 ebx5
Build up - 150x3 - 240x3 - 290x3 - 330x3
Working Sets - 380x1x1x1x1x1 - 390x1x1x1x1 - 405x1x1
*PAP Pairings - 405x1 + 14" Box Jump - 420x1 + 6 Box Jumps - 420x1 + 6 Box Jumps - 435x1 + 4 Box Jumps
Back Off Sets - 380x6 - 330x6 - 310xamrap 9 *keep track

Good Mornings - High to low standing - SSB
230x5 - 240x4 - 250x3 - 260x2 - 270x1 - 280x1
*Back off Sets - 225x6 - 200x6 - 185x6

Zercher Squats - Iron Abyss - Dead bar
245x5 - 265x4 - 285x3 - 305x2 - 325x1 - 335x1
*Back off Sets - 270x6 - 235x6 - 220x6

Shrugs - 70% - Dead bar - 3x8
330x8 - 330x8 - 330x6+2

 

[Yano]

Feb 15 '25 - Iron Abyss
Saturday - Pulling Focus
202 body weight
1695 cals - headed to 3300
60 min cardio - Stationary bike - 30 before 30 after - 17.2 miles 114bpm

Good upper day today ,pulled and pulled til our pullers were sore ... play on words from DrSeuss. Today felt great.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15

Lifts -
Pendlay Rows - Iron Abyss - Dead bar
Warm up - ebx5 ebx5 - 135x5 - 185x5
Working Sets - 225x5 - 245x4 - 265x2
*PAP Pairings - 265x1 + 4 ExPullups - 285x1 + 6 ExPullups - 285x1 + 6 ExPullups - 305x1 + 4 ExPullups
**Back Off Sets - 245xamrap*8 - 225xamrap*10 - 205xamrap*11

Meadows Rows - Iron Abyss - Stiff Bar
Working Sets - 100x5 - 110x4 - 120x2
*PAP Pairings - 120x1 + 4 ExPullups - 130x1 + 6 ExPullups - 130x1 + 6 ExPullups - 140x1 + 4 ExPullups
**Back Off Sets - 115xamrap*10 - 100xamrap*12 - 95xamrap*13

Rear Delt Flys - Looped Red Mini - 4 sets of 15

Bent Arm Wall Panks - 3x45 sec hold

Bent Leg Lifts - 4 sets of 30

 

[genetic freak]

Nice work brother.

I watched Priest with Sabaton this last summer. Still kicks ass.

 

[Yano]

Nice work brother.

I watched Priest with Sabaton this last summer. Still kicks ass.

Hell yeah man ! Robs voice is amazing , this has always been one of my favorite live performances of theirs

 

[Yano]

Day Late on the post

Feb 16 '25 - Iron Abyss
Sunday Active Recovery
202.1lbs body weight
3260 cals for the day total
60 min cardio - stationary bike - 17.2miles - 114bpm

Sunday was just a nice stretchy day , lil bendy , lil twisty. Good stuff !

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

Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 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
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec

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

 

[Yano]

Feb 17 '25 - Iron Abyss
Dead Monday
202.3 body weight
1568 cals headed to 3300
60 min cardio - stationary bike 17.1 miles - 112/114bpm

HOOORAH and shit !!

Today was a good solid work day despite shattering another tooth. I still got 14 of em 5 for eatin the rest are just for showing.

Full speed ahead n damn the torpedoes !!

Hinge fired well , forge was hot , head was focused , had decent speed on the bar throughout the main movers , I got nothing to complain about.

Stretches -
90/90 Stretch 3x30 hold - Cobra Stretch 3x30 hold - Knees to chest 4x20 sec hold - 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 - 3 Planks - Flat - Right Side - Left Side - 30 sec each - Superman's 3x30 sec - Cat Cows 2x10 - Childs Pose 2x1 min hold

Lifts -
Deads
Warm ups - ebx5 ebx5
Build up - 135x5 - 225x5 - 315x3 - 365x2 - 405x1
Working Sets - 465x5 - 485x4 - 500x2
*PAP Pairings - 500x1 + 4 42" Broad Jump - 515x1 + 6 44 " Broad Jump - 515x1 + 6 42" Broad Jump - 535x1 + 4 42" Broad Jump - jump distance are averaged across each set
Back Off Sets - 430xamrap 7* - 375xamrap 9* - 350xamrap 10+1*

Final single of each set of Deads

465

Watch 465 | Streamable

Watch "465" on Streamable.

streamable.com

485

Watch 485 | Streamable

Watch "485" on Streamable.

streamable.com

500

Watch 500 | Streamable

Watch "500" on Streamable.

streamable.com

515

Watch 515 | Streamable

Watch "515" on Streamable.

streamable.com

535

Watch 535 | Streamable

Watch "535" on Streamable.

streamable.com

Deficits - 2" - 3x4 - 75% - slight progression
420x4 - 425x4 - 430x4

Rack Pulls - 2x6 - hole below knee - 75% - slight progression
420x6 - 440x6

Shrugs - Iron Abyss
300x5 - 320x4 - 340x3 - 360x2 - 380x1
*Back off sets - 305x8 - 270x10 - 250x12

Abs - Bent Leg Lifts with slow twist - windshield wipers - 4 sets of 30

 

[genetic freak]

That is a lot of pulling! I would be wrecked for a week with that much volume pulling. Nice work brother!

 

[Yano]

That is a lot of pulling! I would be wrecked for a week with that much volume pulling. Nice work brother!

Thanks man, its my favorite thing to do.

I love to squat also but my back n spine just won't take real weight any more , I end up losing feeling in my legs or just my feet some times.