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

[Yano]

March 22 2025 - Iron Abyss
Row Row Row Your Deload Saturday
204.3 body weight
2563 cals headed to 3300
Cardio - 150 bw squats - gave the knees n hips a break on pedaling today

Today was fun n fiesty. In an out quick clean n quiet. Everything moved well with nothing to complain about.

Stretches -
Band Pull Aparts - 3x15
Dead Bugs - 2x20 each leg
Bird Dogs - 2x20

Lifts -
Pendlay Rows - 65% 1rm - 3x5
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
Working Sets - 225x5 - 225x5 - 225x5

Meadows Rows - 60% 1rm - 3x8
Working Sets - 95x8 - 95x8 - 95x8

TBar Rows - 65% 1rm - 3x8
Working Sets - 135x8 - 135x8 - 135x8

Rear Delt Flys - Double looped mini - 3 sets of 15

Abs - Field Goal Sit Ups - 5 sets of 20

Cool Down -
Lat Stretches - 2x30 sec each side
Theragun - Lats - Traps - 2 min

 

[genetic freak]

The dreaded deload week. So beneficial, yet so hard. I just want to go in and bang away, but know it only makes this worse. Sometimes my deload is to just not go to the gym for a week.

 

[Yano]

March 3 2025 - Iron Abyss
PR Testing Week
204.4 body weight
3250 cals for the day
Cardio After lifts - 15 min stat bike - 100 bw squats - 4.3 miles

Monday was real simple see how far up the ladder we climb. It went well.

Treated it like a meet day and took my time gave it a couple of songs between pulls.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cosack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold

Deads -
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x3 - 385x2
Working Singles - 405x1 - 465x1
Opener - 525 - moved well
2nd Att - 550 - moved ok too
3rd Att - 575 - WOOOOOOOOOO! and were there baby , I wanted 580 ,, might of got it but hedged my bet and it locked out. Straps and a grind but its there .. not meet ready mind you ,, too long in my hands without the straps , but it will be there soon enough.

Ol lady was tending to the rugrats so I only got the first pull on video , one of these days I gota get a camera n tripod or some shit so I dont have to ask her all the time.

https://streamable.com/drd5ew

 

[Yano]

March 26 '25 - Iron Abyss
Bench Testing
204.2 body weight
1845 cals headed to 3300
Cardio - 30 min stat bike 8.6 miles - 120/122bpm

Today was simple , hop on the bench and climb to the top of the ladder.

Everything went well up until the left front delt started to tell me to go fuck myself and I called it.

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

Lifts -
Comp Bench with all the pauses - Solo today so I called it myself and still went 2 for 3 hahaahah blew my own RACK command
Warm up - ebx5 - ebx5
Progression - 95x5 - 135x4 - 185x3 - 225x2 - 275x1
Work -
295x1*last years meet bench
1st Att - 315x1
2nd Att - 335x1
3rd Att - 350x1 - grinder , right delt front delt is pissed but it locked out , Money ! so its all good in the hood what don't kill me heals and makes me stronger

Felt good from Monday so I did some quick pulling ,, just cuz
Deads - Doubles til they didn't
Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 515x1x1

Abs - Paloff Press - double looped mini - 4 sets of 12

 

[Yano]

March 27 '25 - Iron Abyss
Active Recovery Thursday
204.3 body weight
2325 cals headed to 3300
Cardio - 30 min stationary bike - 8.7miles - 122bpm

Nice stretchy day of deloady goodness.

Squatz tomorrow to end the testing and see where were at.

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

 

[jipped genes]

I went back and looked at when you first started doing the log. You have not slowed down at all in fact getting stronger man!

 

[Yano]

I went back and looked at when you first started doing the log. You have not slowed down at all in fact getting stronger man!

My whole goal is to pull 3x body weight at a meet , what ever that might be. In my mind , then I'll actually be strong as broken as that sounds

So the road to 600 rolls on ,, i got plenty of dry socks in my pack and some trail mix , views pretty good so far haaahahahaha

 

[Yano]

March 28 '25 - Iron Abyss
Skwatz !!!! - PR Test
204 body weight
1425 cals headed to 3300
Cardio - 30 min stat bike 8.6 miles 120bpm

Ok today was money , I got no other words for it. Shit clicked , iron gods smiled and work was done.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cosack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Deep Squat Hold - 2x30 sec

Lifts -
SKWATZZZZ !!! - to the top of the ladder
Straight Bar - No Box
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1
1st Att - 415x1 - moved like an opener should
2nd Att - 435x1 - slowed down some but had decent speed , slight lean to my right side at the top
3rd Att - 455x1 - 1st gear speed but not a hard grinder , room never got small from no air left in the tank

*Yelled n Woo'd a bit cus 450 over was the entire goal, then said ..

ok let's keep goin , pulled the straight bar and rest up the 455 on the SSB and brought in the bench for box squats ... why not try for two PR's in one day.

Box/Bench Squats - to the top of the ladder
Singles - 455x1 - 470x1 - 490x1 slow moving - 505x1 grind you fat bastard GRIIIND!!!
haaahahaha leg shakes small room headache it was GREAT !!

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

March 29 '25 - Iron Abyss
Saturday mish mosh speedy shit
204.1 body weight
1780 cals headed to 3300
30 min cardio - stat bike . 8.7 miles 120/122bpm

Today was the last day of PR test week , really nothing to do but stand around n fuck spiders.

Got in an all around speedy day for fun and just for a change of pace.

Stretches -
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Facepulls 3x15
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cosack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Deep Squat Hold - 2x30 sec

Lifts -
Pendlay Rows - fast fast fast - 3-3x2 - 165 on the bar 75 in bands - 240#
Warm up - ebx5 ebx5
Progression 135x5 - 135/bandsx5
Work - 240x2x2x2 - 240x2x2x2 - 240x2x2x2

Watch att.GfohDHcFsASo2fwmpVY4WRPhjvoqDzKNSpwZN1HrNZ4 | Streamable

Watch "att.GfohDHcFsASo2fwmpVY4WRPhjvoqDzKNSpwZN1HrNZ4" on Streamable.

streamable.com

Speed Bench - faster still - 3-3x2 - 175 on the bar - 106 in bands - 40lbs of chains - #321 at the top

**Crap camera angle to see the weight but I wanted a shot of how level the bar was moving**
Warm up - ebx5 - bandsx5 - bands/chainsx5
Progression - 135/bands/chainsx5 - 155/bands/chainsx4
Work - 175/bands/chainsx2x2x2- 175/bands/chainsx2x2x2 - 175/bands/chainsx2x2x2

Watch att.Z6B8yDFxuliaW-E0SUIXZenlsQuOmqDfi6kyZEf3Xts | Streamable

Watch "att.Z6B8yDFxuliaW-E0SUIXZenlsQuOmqDfi6kyZEf3Xts" on Streamable.

streamable.com

Lost the camera crew !!!!

Speed Deads - 3-3x2 - 365 + 75 in bands + 40 in chains - #480 at the top
Warm up - ebx5 ebx5
Progression 135x2 - 135/bandsx2 - 135/bands/chainsx2 - 225/bands/chainsx2 - 315/bands/chainsx2
Work - 365/bands/chainsx2x2x2 - 365/bands/chainsx2x2x2 - 365/bands/chainsx2x2x2 -

Deficit Deads - kept same set up - 365/bands/chains - 4x4
Work - 365/bands/chainsx4 - 365/bands/chainsx4 - 365/bands/chainsx4 - 365/bands/chainsx4

Hammer Curls - 4x10 - #35

Lat Delt Raise - 4x10 - #25

Db Delt Press - 4x10 - #40

Abs - Field Goal Sit Ups - 4 sets of 20

 

[Yano]

OK so here is my take on it from a numbers point

Previous PR's before injury or meet records
Bench 285 last meet shoulder wasnt the best
Squat 405 last meet in 198
Dead 530 last meet in 198
Total - 1220

New PR's after testing the Iron Abyss
Bench 350
Squat 455
Dead 575
Total - 1380

It works. Winner Winner Chicken Dinner !!

 

[Yano]

March 31 '25 - Iron Abyss
Dead Monday Mother Fucker !!
209 bodyweight - YOU FAT BASTARD !! Full Refeed , I'm not sorry !!
2375 cals headed to 3300
Cardio 30 min Stat Bike - 8.6 miles - 120/122bpm

Today was the first day back to work and all I can say is ....

WOOOOOOOO!!!!!!
Today felt great , everything moved well with no complaints.
Full program today but what I would call low volume to start after basically a couple of weeks off resting n testing pr's -

No back off sets today and were gonna leave the PAP out of this block and go back to our dynamic days with submaximal loading and our bands n chains. Swap em back n forth just to keep the stimulus fresh and adaptation moving.
Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Deep Squat Hold - 2x30 sec

Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 275x3
Working Sets - 300x10 - 360x5 - 405x3 - 450x1 - 480x1 - 510x1

Deficit Deads - 75% 1rm opener - Iron Abyss - 450x5 - 455x3 - 465x2 - 475x1 - 480x1

Pendlay Rows - Iron Abyss - 10x145 - 5x165 - 3x200 - 2x225 - 250x1 - 285x1

Meadows Rows - Iron Abyss - 10x70 - 5x80 - 3x95 - 2x105 - 1x120 - 1x135

Shrugs - Iron Abyss - 10x145 - 170x5 - 205x3 - 230x2 - 255x2 - 290x1

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

 

[Yano]

April 1 '25 - Iron Abyss
Bench focus Tuesday
208.7 body weight
1800 cals headed to 3300 for the day
Cardio - 30 min stationary bike 8.7 miles 122bpm

Today was solid as a rock !! Everything moved well , felt good , I got nothing to complain about at all.

Got all the work done , and like yesterday ramped up volume but left off the back down sets for now.

This felt great and was a good amount of work , I got no shame in my game without the back off sets, they will come back soon enough.

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

Lifts -
Bench - Iron Abyss
Warm up - ebx5 ebx5 135x5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2 - 250x1 - 285x1

Incline Close Grip Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 235x1

Decline Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 235x1

Tbar Rows - IA
Working Sets - 110x10 - 130x5 - 155x3 - 175x2 - 195x1 - 220x1

Lat Raise - 4x12 - #20 - 12x12x12x12

Delt Fly - 4x12 - #20 - 12x12x12x12

Abs - Bent Leg Lifts - 4 sets of 30