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

[Yano]

Analysis & Assessment – March 15, 2025 – Rowing Saturday​

Overview:​

A solid close to peaking phase test week 4 with a strong rowing session. Bar speed was steady, endurance held up well, and strength levels remained consistent. The deload next week is well-earned, as fatigue is accumulating but hasn't negatively impacted performance yet.

Key Takeaways:​

• Rowing Volume & Intensity – Built up to heavy singles with solid back-off AMRAP work. Good balance of strength and endurance work.
• Rear Delts & Core Stability – Keeping the structure strong and engaged for pulling mechanics. Smart accessory work.
• Cardio & Recovery – Squats + 30 min cycling keeping the conditioning sharp before the upcoming deload & test week.

---

Workout Breakdown:​

Pendlay Rows – Heavy Progression + AMRAP​

Top Set: 320x1
AMRAP: 215x11+1 (Strong endurance here, still firing well)

Meadows Rows – Controlled Heavy Work​

Top Set: 160x1
AMRAP: 105x12

Landmine Rows – Heavy Work & Volume​

Top Set: 230x1
AMRAP: 155x10+1+1

Rear Delts – High Rep Work​

4 sets of 12 – Balancing out all that heavy pulling.

Abs – Bent Leg Lifts​

4x30 – Standard strong core finisher.

---

Performance & Fatigue Analysis:​

• Grip & Back Endurance Holding Up? – Yes, but fatigue accumulation is real. Deload is perfectly timed.
• Bar Speed & Strength? – Still moving well. Heavy work is in, but energy is just starting to drop.
• Cardio & Conditioning? – Maintaining well. No major drop-offs.

---

Final Verdict:​

Great session to cap off peaking phase.
Deload next week is coming in at the right time.
Still hitting all numbers, but recovery is needed to be at peak for testing.


Next Steps:
Deload, recover, and get ready to break PRs.

 

[monsoon]

Just for fun, go over to meso and search for me and grizzly talking talking John smith rows
joh. Smith was glen’s board name.

 

[Yano]

Just for fun, go over to meso and search for me and grizzly talking talking John smith rows
joh. Smith was glen’s board name.

I've never been there for any reason but for you , i'll make a special trip.

 

[monsoon]

I've never been there for any reason but for you , i'll make a special trip.

In that case don’t bother. My memory is foggy over 20 years

edit definitely don’t bother, I just tried it and I had about a bazillion posts there in the ougts

 

[Yano]

March 16 '25 - Iron Abyss
Active Recovery Sunday
203.9 body weight
3285 cals finished the day
Cardio - 100 BW squats - 30 min stat bike - 15 before 15 after - 8.4 miles 120bpm

Posting this up a day late , it all went well , was a nice easy day off.

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 2x20 per side
Bird Dogs 2x20 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

 

[Yano]

March 17 '25 - Iron Abyss
Dead Monday - Deload
204 bodyweight
1580 cals headed to 3300
Cardio 100bw squats - 30 min stat bike , 15 before 15 after - 8.7 miles 122bpm

Today was a fun day , short n sweet. Tried to use today not just for the deload but to work some speed on the bar and get it moving.

Stretches -
Knees to chest 4x20 sec hold
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
90/90 Stretch 3x30 hold
Cobra Stretch 3x30 hold
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
3 Planks - Feet on wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Cat Cows 2x10
Childs Pose 2x1 min hold

Lifts - Deads - 3x3 @ 65%
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 315x3
Working Sets - 365 x 1x1x3 - 365x 1x1x3 - 365x 1x1x3

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Decicit Deadz - 3x5 @ 50% 2"
Working Sets - 280x5 - 280x5 - 280x5

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Rack Pulls - 2x6 @ 60% - hole below knee
Working Sets - 340x6 - 340x6

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Shrugs - #135 - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

March 18 '25 - Iron Abyss
Active Recovery Tuesday
204.2 body weight
3270 cals for the day
Cardio - 100 bw squats - 30 min stat bike 8.7 miles total 122bpm

Day late on the post was your typical and usual active recovery day

Everything feels good , its nice to rest.

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 2x20 per side
Bird Dogs 2x20 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

 

[Yano]

March 19 '25 - Iron Abyss
Bench day deload fun
204 body weight
1900 cals headed to 3300
Cardio - 100 bw squats - 30 min stat bike 8.2 miles 120/122bpm

Today was fun and simple added some chains just cus and knocked it out.

Everything feels good today.

Stretches -
Wall Angels 2x10
OH Reach Stretch 2x30 sec
Band Pulls 2x15
Band Press 2x15
Band X-over 2x15
Band Y-Raise 2x15
Band Face Pulls 3x15

Lifts -
Comp Bench - Full Stops - 3x5 65% 1rm + 40 in chains
Warm up - ebx5 ebx5
Progression - bar + chains = 85# - 85x5 - 175x5 - 225x5 - 245x5
Working Sets - 255x5 - 255x5 - 255x5

Inc DB Press - 3x12 - 35# - 35x12 - 35x12 - 35x12

Rear Delt Flys - Looped red mini - 2 sets of 15

Lateral DB Raises - 4x10 - 15# - 15x10 - 15x10 - 15x10 - 15x10

Bent Rows - 3x8 - 60% 1rm - 165# - 165x8 - 165x8 - 165x8

Paloff Press - double looped red mini's - 4 sets of 12

Doorway Stretch 2x30 sec
Cat Cows 3 sets of 10

 

[fasttwitch]

Curious.. What are the total lengths of time your various days take?

For instance, my shortest days is shoulders. Takes about 40 minutes.

Longest day, chest triceps. Takes at least 75-90 minutes or more.

 

[Yano]

Curious.. What are the total lengths of time your various days take?

For instance, my shortest days is shoulders. Takes about 40 minutes.

Longest day, chest triceps. Takes at least 75-90 minutes or more.

With stretching ,dogs in and out , an old man pee or two and cup of coffee , around 2 hours , this is a deload week so i'm in and out of there in an hour.

It might take a bit less time on speed days or even more if I'm pulling heavy , once I get over 86% to 95% of 1rm , i'll sit on the bench for 3 or 4 min between singles just to get my Zelda strength meter back to the top

 

[Yano]

March 20 '25 - Iron Abyss
Deload week - active recovery Thursday
204.2 bodyweight
2450 cals headed to 3300
Cardio 100bw squats - 30 min stat bike - 8.5 miles 120bpm

Yogalicious Stretchiness and Things - typical active recovery day

Got out the bad and the good in and yeehaw !

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 2x20 per side
Bird Dogs 2x20 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:
DB Bird Dog Rows - 3x15 - #30
Hammer Curls - 3x15 - #25
Inc DB Press - 3x15 - #30
Lu Raise - 3x15 - #10

 

[Yano]

March 21 '25 - Iron Abyss
Deload Friday Squats
204.2 body weight
3280 cals for the day
Cardio 100bw squats - 30 min cardio 8.3 miles 120bpm

Day late on the post this way Fridays work out , simple easy deload squat day , nothing special.

Everything felt good.

Stretches -
Knees to chest 3x20 sec
90/90 Stretch 2x30sec
Deep Squat Hold 2x30 sec
Ankle Circles 2x10 each direction
Hip Circles 2x10 each direction

Lifts -
Squats - 65% 1rm 3x3 -
Warm up - ebx5 - ebx5
Progression 135x5 - 225x4 - 315x3
Working Sets - 325x3 - 325x3 - 325x3

Belt Squats - 3x12 - 90# - 90x12 - 90x12 - 90x12

Step ups - 20" - 2x10 each leg

Planks - 3x30 - left - right - flat feet on wall

Abs - Bent leg lifts - 5 sets of 20

Cool Down -
Ham Stretch 2x30sec
Pigeon Pose 2x30sec each side