Yano
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- Sep 18, 2022
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Make sure ya got your bases covered , nutrition , hydration , rest ,,, for some folks just that with work n life can be hard and will make a difference.
!! WARNING I DO STUPID SHIT !!
Ok now that the disclaimers up , i'm covered
This is my Active Recovery Day. Takes an hour and a half or two for the entire thing depending on how much I'm sandbagging between movements or really need to work out something deep thats knotted up.
Start easy when you stretch and work new yoga never bounce on a stretch or pose.
Ease into them , 1 set of 5/10 each or 1 pose for 30 sec hold and increase over time as you limber up. Let it take a few weeks to work its magic and slowly you notice shit like ,, wow I can standing forward fold and put my palms on the floor lol
Enjoy , this covers all the basics for what I do and my issues , we can tailor this with specific movements and poses that suit your needs so it fits , just let me know.
ACTIVE RECOVERY DAY
Purpose: To promote muscle recovery, improve flexibility, and enhance joint mobility while allowing the body to rest and prepare for the next training session.
1. Light Cardio (20-30 Minutes)
Activities: Walking, light cycling, rowing machine.
Intensity: Keep it low, just enough to increase circulation without taxing the body.
Goal: Promote blood flow, flush metabolic waste, and reduce muscle stiffness.
2. Targeted Mobility Work (20-30 Minutes)
Focus Areas: Hips, shoulders, lower back, ankles—key powerlifting areas.
A- Hip Mobility:
90/90 Stretch (2x30 sec per side)
Hip Circles (2x10 each direction)
Pigeon Pose (2x30 sec per side)
B-Shoulder Mobility:
Wall Angels (2x10)
Band Pull-Aparts (3x15)
Overhead Reach Stretch (2x30 sec per side)
C- Ankle Mobility:
Ankle Circles (2x10 each side)
Deep Squat Hold (2x30 sec)
Lunge with a Twist (2x10 per side)
D- Lower Back Mobility:
Cat-Cow Stretch (2x10 reps)
Thread the Needle (2x10 each side)
Child’s Pose (2x1 min hold)
3. Foam Rolling and Soft Tissue Work (15-20 Minutes)
Target Areas: Quads, hamstrings, glutes, lower back, upper traps, calves.
Technique: Perform slow, controlled passes with a foam roller or lacrosse ball for 30-60 seconds per muscle group.
Goal: Release muscle tightness, improve blood flow, and reduce soreness.
4. Core Activation & Stability Work (10-15 Minutes)
Dead Bugs (2x15 per side)
Bird Dogs (2x15 per side)
Side Plank (2x30 sec per side)
Pelvic Tilt (2x20 slow reps)
Plank (2x30 sec)
Goal: Light activation of the core to improve stability, reinforce strength, and prevent injury without overloading the muscles.
5. Stretching (15-20 Minutes)
Focus Areas: Hamstrings, hip flexors, quads, chest, lower back.
Hamstring Stretch (2x30 sec each leg)
Hip Flexor Stretch (2x30 sec each side)
Seated Forward Fold (2x30 sec)
Cobra Stretch (2x30 sec)
Chest Opener Stretch (2x30 sec)
Neck Stretch (2x30 sec each side)
Goal: Improve flexibility, reduce muscle tension, and enhance recovery.
6. Light Accessory Work (Optional)
Light Cable or Dumbbell Rows (3x15-20 reps)
Bicep Curls (3x15-20 reps)
Dumbbell or Machine Chest Press (3x15-20 reps)
Goal: Activate smaller muscle groups to enhance blood flow and flush out lactic acid without inducing fatigue.
Yano
VIP Member
- Sep 18, 2022
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Feb 23 '25 - Iron Abyss
Sunday Active Recovery - Peaking Phase Test week 2
202.4 body weight
1740 cals headed to 3300
60 min cardio - 30 before - 30 after - 17.1 miles 114/116bpm
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 / direction
Deep Squat Hold 3x30 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
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Bent Arm Wall - 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
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec
DB Work -
DB Row 3x20 - 25#
Bicep Curls 3x20 - 20#
Flat DB Press 3x20 - 30#
Incline DB Press 3x20 - 30#
Go Away
VIP Member
- Dec 28, 2011
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- 1,326
this is a lot to digest but adding a large percentage of this on days off may be a literal lifesaver. i hate days off from the gym.Make sure ya got your bases covered , nutrition , hydration , rest ,,, for some folks just that with work n life can be hard and will make a difference.
!! WARNING I DO STUPID SHIT !!
Ok now that the disclaimers up , i'm covered
This is my Active Recovery Day. Takes an hour and a half or two for the entire thing depending on how much I'm sandbagging between movements or really need to work out something deep thats knotted up.
Start easy when you stretch and work new yoga never bounce on a stretch or pose.
Ease into them , 1 set of 5/10 each or 1 pose for 30 sec hold and increase over time as you limber up. Let it take a few weeks to work its magic and slowly you notice shit like ,, wow I can standing forward fold and put my palms on the floor lol
Enjoy , this covers all the basics for what I do and my issues , we can tailor this with specific movements and poses that suit your needs so it fits , just let me know.
ACTIVE RECOVERY DAY
Purpose: To promote muscle recovery, improve flexibility, and enhance joint mobility while allowing the body to rest and prepare for the next training session.
1. Light Cardio (20-30 Minutes)
Activities: Walking, light cycling, rowing machine.
Intensity: Keep it low, just enough to increase circulation without taxing the body.
Goal: Promote blood flow, flush metabolic waste, and reduce muscle stiffness.
2. Targeted Mobility Work (20-30 Minutes)
Focus Areas: Hips, shoulders, lower back, ankles—key powerlifting areas.
A- Hip Mobility:
90/90 Stretch (2x30 sec per side)
Hip Circles (2x10 each direction)
Pigeon Pose (2x30 sec per side)
B-Shoulder Mobility:
Wall Angels (2x10)
Band Pull-Aparts (3x15)
Overhead Reach Stretch (2x30 sec per side)
C- Ankle Mobility:
Ankle Circles (2x10 each side)
Deep Squat Hold (2x30 sec)
Lunge with a Twist (2x10 per side)
D- Lower Back Mobility:
Cat-Cow Stretch (2x10 reps)
Thread the Needle (2x10 each side)
Child’s Pose (2x1 min hold)
3. Foam Rolling and Soft Tissue Work (15-20 Minutes)
Target Areas: Quads, hamstrings, glutes, lower back, upper traps, calves.
Technique: Perform slow, controlled passes with a foam roller or lacrosse ball for 30-60 seconds per muscle group.
Goal: Release muscle tightness, improve blood flow, and reduce soreness.
4. Core Activation & Stability Work (10-15 Minutes)
Dead Bugs (2x15 per side)
Bird Dogs (2x15 per side)
Side Plank (2x30 sec per side)
Pelvic Tilt (2x20 slow reps)
Plank (2x30 sec)
Goal: Light activation of the core to improve stability, reinforce strength, and prevent injury without overloading the muscles.
5. Stretching (15-20 Minutes)
Focus Areas: Hamstrings, hip flexors, quads, chest, lower back.
Hamstring Stretch (2x30 sec each leg)
Hip Flexor Stretch (2x30 sec each side)
Seated Forward Fold (2x30 sec)
Cobra Stretch (2x30 sec)
Chest Opener Stretch (2x30 sec)
Neck Stretch (2x30 sec each side)
Goal: Improve flexibility, reduce muscle tension, and enhance recovery.
6. Light Accessory Work (Optional)
Light Cable or Dumbbell Rows (3x15-20 reps)
Bicep Curls (3x15-20 reps)
Dumbbell or Machine Chest Press (3x15-20 reps)
Goal: Activate smaller muscle groups to enhance blood flow and flush out lactic acid without inducing fatigue.
thanks so much for taking the time to write this up!!!
Yano
VIP Member
- Sep 18, 2022
- 4,818
- 6,259
Feb 24 '25 - Iron Abyss
Dead Monday - Peaking Phase Test Week 3
202.4 body weight
1368 cals headed to 3300
hours of cardio - below for explanation - 30 min on bike 13.7 miles
OK we have a Gambrel roof , house looks like an old Amish barn when the weather warms after a storm any ice snow thats up there avalanches into the yard, this time it blocked off the back door and being it's warm today and sposed to be in the 50s tomorrow I had to move it before it melted and came back into the basement.
So the first warm up of the session was 4 hours or so of busting up ice with pick ax and shovel to move it all , the joys of living in the middle of no where.
Definitely took its toll on my strength , stamina and grip for the day.
Got as far as I could and called it for common sense reasons.
I'll simply repeat today next Monday when I'm fresh.
Stretches -
4 hours of chopping and shoveling
Cup of Coffee -
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 - Peaking Deads today no accessories - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x3 - 225x2 - 315x1 - 365x1 - 405x1 - 455x1
Working Sets - 485x3 - 500x1
*PAP Pairings - 500x1+ 4 40" Broad Jump (fatigue from ice breaking and shoveling showing) - 515x1+ 6 41" Broad Jump - 535x1 + 6 40" Broad Jumps - 550x1 stalled at knees just no gas left to grind + 4 38" Broad Jumps
No Jump Power Cleans - 3x6 - training form and movement - static weight
135x6 - 135x6 - 135x6
Abs - Bent Leg Lifts 4 sets of 30
genetic freak
Friends Remembered
- Dec 28, 2015
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Yeah, but stupid shit is fun. I was just talking to one of the guys in the gym who I helped "unlock" his intensity. He has been killing it lately, but has been getting a little too stupid. Now I had to have a talk with him about recovery. Once you get to a certain level of stupid it makes zero sense going past it, you will only go backwards. He found it. Losing weight, can't eat. Classic sign of overtraining.
Be stupid. I am all about it, just don't try and one up your level of stupid each time you go to the gym. Maintain that level of stupid for a while. Haha.
Yano
VIP Member
- Sep 18, 2022
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AMEN !! stupid has a learning curve a fucking sharp one. For me I gauge it by diminishing returns , if I'm off one week , no big deal shit happens , 2 weeks I start to go over my rest , food , hydration , 3 weeks its a deload cus Ive proven to myself Im beating a dead horse.
Stupid decisions make good stories but ya gota live to tell em
Yano
VIP Member
- Sep 18, 2022
- 4,818
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Feb 25 '25 - Iron Abyss
Active Recovery Tuesday - Peaking Phase Test week 3
202.6 body weight
1360 cals headed to 3300
60 min cardio 16.8 miles - 30 min before - 30 min after - increased tension by 1/4 turn of the dial - no clue what that equates to - 116/118bpm - did bring my heart rate up over all so that's good
Finished the rest of the ice n snow this morning being we got some rain moving in so 2 hours of chipping chopping and shoveling to start with.
Hit 30 min on the bike and it was off to the races.
Was stiffer than a 3 peckered rooster in a new hen house before the workout - afterward , like a shiny new penny , ready to roll !!
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 / direction
Deep Squat Hold 3x30 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
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Sets of Planks - Bent Arm Wall - 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
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec
DB Work -
Lu Raise - 3x20 - 5#
DB Row 3x20 - 20#
Bicep Curls 3x20 - 20#
Flat DB Press 3x20 - 25#
Incline DB Press 3x20 - 25#
genetic freak
Friends Remembered
- Dec 28, 2015
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Yano
VIP Member
- Sep 18, 2022
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Dude it sucks ass when it comes off our roof , we have a gambrel roof , house looks like an Amish barn and once it warms up enough with the black steel roof it all slides off in one big avalanche , this piece was around 30 ft long8 ft wide and 4 inches thick or more in spots , broke like a giant windshield , Monday I spent 4 hours out there moving shit by hand then tried deadlifting haahahaah , no way to get the plow truck back there without fucking up the lawn or garden spot
Yano
VIP Member
- Sep 18, 2022
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Feb 26 '25 - Iron Abyss
Bench Wednesday - Peaking Phase Test - Week 3
202.6 body weight
1595 cals headed to 3300
Cardio 1 hour of shoveling - 60 min stationary bike - 16.6 miles still at increased tension - 118/120bpm
Today was a damn good day all around bench moved well , was short n sweet.
Wasn't happy with Mondays deads stalling out and did some pulling which went way better than expected due to a miscalculation on my part which I'll explain below.
Bench moved with purpose and felt good , a bit fatigued from all the snow and ice moving this week but nothing that held us back any.
Head was in it, heart was full of beautiful rage and pretty fire WOOOOOOOOOOOOO! loving it.
Stretches - Looped red mini
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15
Lifts -
Bench - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x3 - 185x5 - 225x3 - 245x3
Working Sets - 285x3 - 295x2
*PAP Pairings - 305x1 + 4 ExPushups - 315x1 + 6 ExPushups - 325x1 + 6 ExPushups - 335x1 + 4 ExPushups - WOOOOOOO! grindy AF but it should have been ol lady werent home yet to film was a good one
Lower Stretches -
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Bent Arm Wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Wanted to do some speed pulls which .. well went as usual over board
Grey Bands - Explanation - ok I have been calculating the bands from the BOTTOM of the pull the way I have been taught - 2 grey bands adds 230lbs at 48 inches - 115 each
Tonight I pulled one and held it and had the ol lady measure from hook up over the bar to the opposite hook with her sewing tape , 70 inches that is 168 lbs each for a total of 336 at the top in dynamic tension.
So I listed the final singles in the videos with the starting weight from the floor - bottom tension/top tension for reference.
Deads - Speed Pulls - Triples to infinity and beyond
Warm Up - ebx5 ebx5
Progression - 135/2x3 - 225/2x3 - 315x3 - 365x3
Working Singles - 405/2x1 - 405/2x1 - 455/2x1 - 470/2x1
Final single - 405+230/336 - 635 Bottom /741 Top
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455+230/336 - 685 Bottom / Top 791
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470+230/336 - 700 Bottom / Top 806 *PR city baby
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Abs - Bent Leg Lifts - 4 sets of 30