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

[Yano]

April 15 '25 - Iron Abyss
Bench n Row Tuesday
206.5 body weight
1898 cals headed to 3300
Cardio - 30 min stat bike - 8.4 miles 120bpm

Today was a good solid day , missed the top single on bench which royally pissed me off , reset for it and just couldnt get it locked out today , hit that 290 and its like an ice pick in the front delt / pec tendon.

Everything else fired off really well all but that top single. So I cant complain.

What I'm thinking of doing it just holding up main bench work here at 280/285 and start adding reps while I continue to add weight to the accessories.

Something in the chain is weak which is why that pec and front delt have to work so fucking hard on the left side , see if we can fix it with accessory work.

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

Lifts -
Comp Bench - Iron Abyss
Warm up - ebx5 ebx5 - 135x5
Working Sets - 150x10 - 170x5 - 205x3 - 230x2 - 255x1 - 290xfail - reset tried it again - 290xfuck
Back Off Set - 265x6

Incline Close Grip Bench - IA
Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1
Back Off Set - 205x6

Decline Wide Grip Bench - pinkys on rings - IA
Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1
Back Off Set - 205x6

Low Cable Rows - IA - doubles to the end
Working Sets - 90x10 - 105x5 - 125x3 - 140x2 - 155x2 - 175x2
Back Off Set - 160x6

Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12

Delt Flys - 4x12 - 12x12 - 15x12 - 20x12 - 25x12

Abs - Paloff Press - double looped red mini bands - 4x12

 

[Yano]

April 16 '25 - Iron Abyss
TekNeek Wednesday
206.8 body weight
3291 cals for the day
30 min cardio - Stat bike - 8.4 miles - 120 bpm

Today was a fun day , deads went smooth , swapped out comp bench for some pin press spoto's , used the lat tower rig for standing cable crunches , that was different , felt like a fish a couple times over estimating my starting weight lol yanked damn near over backwards but it was hella good fun !

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

Band Pull Aparts - looped red mini - 3 sets of 15

Lifts -
Paused Deads - mid shin - 65% 1rm - 4x4
Warm ups - ebx5 ebx5
Progression - 135x2 - 225x2 - 315x2 - 365x2
Working Sets - 390 x4 x4 x4 x4

Pin Press/Spoto - Wide Grip - pinkys at the rings - 50% 1rm - 4x5
I shall splain - set the pins at spoto height - inch off my chest - full stop - boom up
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - 175 x5 x5 x5 x5

Squat Walk Outs/Holds -
Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 510x30sec - 580x30sec
Working Sets - 630 x30sec x30sec x30sec

Low Cable for face pulls on Lat Tower - never done these had no clue where to start , fun stuff crazy pump
30x12 - 35x12 - 40x12 - 45x12

Standing Cable Crunch - used a grey band for a handle , it was funky the way it pulled , I like it
10x12 - too light - 20x12 - better - try 50 big jump - fuck me almost went over backward - 30x12 ah thats it
so - we gotta start somewhere :ROFLMAO:
30x12 - 30x12 - 35x12 - 35x12

 

[Yano]

April 17 '25 - Iron Abyss
Squatin Thursday n stuff
207 body weight
1538 cals headed to 3300 for the day
Cardio 30 min - increased tension slowed pace a bit to a "brisk walk" uphill - 8 miles 116/120 bpm

Today was a full plate WOOOOOOOOOOOOO! Everything went well , I cant really complain at all. Bar moved well , accessories all got finished with back off's where applicable , damn solid work day.

To quote an old movie in regards to volume - " This one goes to eleven. "

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Deep Squat Holds 3x30 sec
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
Childs Pose 2x1 min

Lifts -
Squats - pins set at bottom of squat , touch n go , not a long pause
Warm ups - ebx5 ebx5 150x3 - 240x3
Working Sets - 220x10 - 255x5 - 305x3 - 345x2 - 380x1 - 430x1 - solid to depth and had decent speed
*Back Off Set - done as singles - 400 x1 x1 x1 x1 x1 x1 - these were fun and moved well

Good Mornings - IA
Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1
*Back Off Set - 280x6

Zercher Squats - IA
Working Sets - 165x10 - 190x5 - 225x3 - 255x2 - 280x1 - 320x1
*Back Off Set - 295x6

Deficit Deads - IA - 3 inch deficit
Working Sets - 255x10 - 300x5 - 360x3 - 405x2 - 450x1
*Back Off Set - done as singles - 390 x1 x1 x1 x1 x1 x1

Shrugs - IA
Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1
*Back Off Set - 280x6

Abs - Bent Leg Lifts - 4 sets of 35

 

[Yano]

April 18 '25 - Iron Abyss
Overhead Friday Action
206.8 body weight
1408 cals headed to 3300 for the day
30 min cardio lil higher tension - 8 miles 115/118bpm

Today was rock solid , everything locked in , felt good and moved well , was one of those days where you look at the notebook and realize you only have two lifts left ... just flew by

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

Lifts -
Strict Overhead Press - IA
Warm up - ebx5 ebx5 90x5
Working Sets - 105x10 - 120x5 - 140x3 - 160x2 - 175x1 - 200x1
*Back Off Set - 180x6

Close Grip Flat Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1 - 235x1
*Back Off Set - 215x6

JM Press - IA
Working Sets - 85x10 - 100x5 - 120x3 - 135x2 - 150x1 - 170x1
*Back Off Set - 160x6

Meadows Rows - IA
Working Sets - 75x10 - 85x10 - 100x3 - 110x2 - 125x1 - 140x1
*Back Off Set - 125x6

DB Lat Raises - 4x12 - 12x12 - 15x12 - 20x12 - 25x12

Pull-Ups - 4 sets of 8

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

 

[Yano]

April 19 '25 - Iron Abyss
Speedy Saturday
206.9 body weight
1902 cals headed to 3300
30 min cardio 8 miles - increased tension - 120bpm

Today was fun , got speedy and bandy , I huffed I puffed , a good time was had by all.

Looking back through the week I realize I had already hit my deficits as well as pauses for deads to today was speed n bands.

Swapped them in for another variation of good mornings , twice a week should be ok for GM's I don't want to beat a dead horse so to speak.

Found a much better way to stand and brace for standing cable crunches an worked sets of 10 until I couldn't in order to find a proper starting point , I hate guessing.

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

Lifts -
Speedy Squatty Wonderfulness - 8x3 - 65% 1rm + 25% dynamic = 325 on the bar 150 in bands due to the extra stretch - 475 at the top
Warm up - ebx3 - ebx3 - 2 bandsx3
Progression - 150/bandsx3 - 240/bandsx3 - 290/bandsx3
Working Sets - 390/bands x3 x3 x3 x3 x3 x3 x3 x3

Speed Deadz - 8x2 - 65% 1RM + 25% dynamic = 390 on the bar - 150 in bands = 540 at the top
Progression - 135/bandsx2 - 225/bandsx2 - 315/bandsx2
Working Sets - 390/bands x2 x2 x2 x2 x2 x2 x2 x2

Bent Rows - IA
Working Progression - 145x10 - 170x5 - 205x3 - 230x2 - 255x1 - 285x1
*Back Off Set - 270x6

Curls - long bar - 4x12 - 55x12 - 60x12 - 65x12 - 70x12

Abs - Standing Cable Crunches - wacky fun
Progression to find where we belong - 20x10 - 30x10 - 40x10 - 50x10 - 60x10+2+1* 55 seems like a good starting point to try our Iron Abyss set n rep scheme from , see how it goes.

 

[Yano]

April 21 '25 - Iron Abyss
Dead Monday
207.3 bodyweight
1373 cals headed to 3300 for the day
30 min cardio - 8 miles - still increased tension - 118/120bpm

In the words of that great American philosopher Ric Flair - "WOOOOOOOOOOOOOOO!"

Death By Singles !!!

Today was right on the fucking money , bar was flying around like a mosquito , heavy circles slamming up n down and all around ... ahhhh rust and sweat , good shit !!

A bit of an odd day where the back off sets based on PR's exceed the main mover for the day , broke them up into singles with minimal recovery time just 30 sec between , it worked well.

I did reduce the back off set on deads hitting a top set of 5 singles at 455 then a back off set at 480 seemed a bit daft so those went to 410. :geek: science !!

Sweat more in training , bleed less in war.

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
Planks - 3/30 count , flat , left , right
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Supermans - 3/30 count
Childs Pose 1/1 minute count

Lifts -
Deadz - Iron Abyss
Warm up - ebx5 - ebx5 - 135x3 - 225x3
Working Sets - 260x10 - 305x5 - 365x3 - 410x2
Singles - 455 x1 x1 x1 x1 x1
*Back Off Set - 405x6

Rack Pulls - hole below knee - IA
Working Sets - 5x460 - 3x520 - 2x565
*Back Off Set - pulled as singles - 520 x1 x1 x1

Pendlay Rows - IA
Working Sets - 150x10 - 170x5 - 205x3 - 230x2
Singles - 255 x1 x1 x1 x1 x1
*Back Off Set - pulled as singles - 265 x1 x1 x1 x1 x1 x1

Tbar Rows - IA
Working Sets - 115x10 - 135x5 - 160x3 - 180x2
Singles - 200 x1 x1 x1 x1 x1
*Back Off Set - pulled as singles - 205 x1 x1 x1 x1 x1 x1

Lat Pulldowns - IA
Working Sets - 85x10 - 105x5 - 115x3 - 125x2
Singles - 135 x1 x1 x1 x1 x1
*Back Off Set - pulled as singles - 140 x1 x1 x1 x1 x1 x1


Shrugs - IA
Working Sets - 155x10 - 180x5 - 215x3 - 245x2
Singles - 270 x1 x1 x1 x1 x1
*Back Off Set - pulled as singles - 280 x1 x1 x1 x1 x1 x1

Abs - Bent Leg Lifts - 4 sets of 35

 

[Yano]

April 22 '25 - Iron Abyss
Bench Tuesday
207.4 bodyweight
1650 cals headed to 3300 for the day
30 min stat bike cardio - 8 miles - 120/122 bpm with the increased tension

Other than the desktop shitting the bed this morning and being back on the old laptop its been a damn good day.

Held back main mover a bit , let the delt heal up more and the accessories catch up that need too , still got in solid work , bar moved well , lil pinch in the pec/delt but much less than last session.

Got no complaints was a damn good round of work

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

Lifts -
Bench - Iron Abyss
Warm up - ebx5 ebx5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2
Top Singles - 250 x1 x1 x1 x1 x1
*Back Off Set - 225x6

Decline Pin Spoto Press - Wide Grip - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2
Top Singles - 210 x1 x1 x1 x1 x1
*Back Off Set - 220x6

Incline Close Grip Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2
Top Singles - 210 x1 x1 x1 x1 x1
*Back Off Set - 220x6

Low Cable Rows - IA
Working Sets - 105x10 - 120x5 - 140x3 - 160x2
Top Singles - 175 x1 x1 x1 x1 x1
*Back Off Set - 180 x1 x1 x1 x1 x1 x1

Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12

Delt Fly - 4x12 - 12x12 - 15x12 - 20x12 - 25x12

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

 

[Yano]

April 23 '25 - Iron Abyss
Technique Wednesday
207.5 bodyweight
1598 cals headed to 3300 for the day
30 min cardio 8 miles increased tension - 126/128 bpm

Today was rock solid , had some fun and got out quick n clean. Everything feels good.

Stretches -
Upper
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10

Face Pulls - from low pulley - 3x15 - 45x15 - 50x15 - 55x15

Band Pull Aparts - double looped red mini - 3 sets of 15

Lower
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

Lifts -
Paused Dedz - 4x4 - 65% 1rm - 390
Warm up - ebx5 ebx5
Progression - 135x4 - 225x4 - 315x4 - 365x4
Working Sets - 390 x4 x4 x4 x4

Pin Press - full stop at chest - 4x5 - 55% - 1rm - 185
Warm up - ebx5 ebx5 135x5
Working Sets - 185 x5 x5 x5 x5

Squat Holds/Walk outs - 30sec up the ladder to x3 for 30 top set
150x30sec
240x30sec
330x30sec
420x30sec
510x30sec
580x30sec
630 x30sec x30sec - 20lb reach - 650 x30sec

Standing Ab Crunch - 4x12 - 50x12 - 55x12 - 60x12 - 65x10+2

 

[Yano]

April 24 '25 - Iron Abyss
Squat down on it Thursday
207.5 body weight
1220 cals headed to 3000 for the day
30 min cardio stat bike - 8 miles - 126/128bpm

Death By Singles , Squat Edition

Today was a damn good day , hella work but it all went well , moved well , I got nothing to complain about at all.

Another odd week where the back off work based on PR's is higher than the top working sets.

Hit them as singles.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Supermans 3x30sec - flat - left - right
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold

Lifts -
Skwatz - Iron Abyss
Warm up - ebx5 ebx5 150x5
Working Sets - 220x10 - 255x5 - 305x3 - 345x2
Top Working Singles - 380 x1 x1 x1 x1 x1
Back Off Set - done as singles - 400 x1 x1 x1 x1 x1 x1

Good Mornings - IA - pins at bottom of squat - full stop - back up
Working Sets - 155x10 - 180x5 - 215x3 - 245x2
Top Working Singles - 270 x1 x1 x1 x1 x1
Back Off Set - done as singles - 280 x1 x1 x1 x1 x1 x1

Zercher Squats - IA
Working Sets - 165x10 - 190x5 - 225x3 - 255x2
Top Working Singles - 280 x1 x1 x1 x1 x1
Back Off Set - done as singles - 295 x1 x1 x1 x1 x1 x1

Deficit Deadz - IA - 3" deficit - pulled til I couldn't in progression at the top - no back off set
Working Sets - 260x10 - 305x5 - 365x3 - 410x2
Top Working Singles - 455x1 460x1 - 465x1 - 470x1 - 475x1

Shrugs - IA
Working Sets - 155x10 - 180x5 - 215x3 - 245x2
Top Working Singles - 270 x1 x1 x1 x1 x1
Back Off Set - done as singles - 280 x1 x1 x1 x1 x1 x1

Abs - Bent Leg Lifts - 4 sets of 35

 

[Yano]

April 25 '25 - Iron Abyss
Pressing Matters Friday
206.2 body weight
1162 cals headed to 3000 for the day
30 min cardio - 8 miles - 128bpm - all uphill

Today was rock solid , moved well , felt good. Bar had decent speed until the final reps , head was in it and fired up. Was a damn fun session.

Again on submaximal weeks the top final singles are over the last working set due to them being based off of the PR of the lift.

Stretches -
Band Pulls - 2x10
Band Press - 2x10
Band Xover - 2x10
Band Face Pulls 2x10

Lifts -
Standing Strict Overhead Press - IA
Warm ups - ebx5 ebx5
Working Sets - 105x10 - 120x5 - 140x3 - 160x2
Top Singles - 175 x1 x1 x1 x1 x1
*Back Off Set - done as singles - 180 x1 x1 x1 x1 x1 x1

Close Grip Bench - IA
Working Sets - 125x10 - 145x5 - 175x3 - 195x2
Top Singles - 215 x1 x1 x1 x1 x1
*Back Off Set - done as singles - 230 x1 x1 x1 x1 x1 x1

JM Press - IA
Working Sets - 85x10 - 100x5 - 120x3 - 135x2
Top Singles - 150 x1 x1 x1 x1 x1
*Back Off Set - done as singles - 160 x1 x1 x1 x1 x1 x1

Meadows Rows - IA
Working Sets - 75x10 - 85x10 - 100x3 - 110x2
Top Singles - 125 x1 x1 x1 x1 x1
*Back Off Set - done as singles - 135 x1 x1 x1 x1 x1 x1

Curls - Long bar - 4x8 - 50x8 - 55x8 - 60x8 - 65x8

DB Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12

Pull Ups - 4xamrap - 10 - 10 - 9 - 6+1

Abs - Paloff Press - double looped red mini - 4 sets of 15

 

[Yano]

April 26 '25 - Iron Abyss
Speedy Saturday n stuff
204.6 body weight
1105 cals headed to 3000 for the day
30 min cardio - 8 miles stat bike - 126/128bpm all up hill

Today was a variation of some variations and I just had fun with it.

Good work day , hit some numbers I wanted and it all moved n felt good.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Supermans 3x30sec - flat - left - right
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold

Lifts -
Banded / Chains Tempo Squats - SSB - 3 count down - pause on the pins - boom - bands fully release -
Worked these as a ladder up to singles was a good time - right side chains hung short due to dl platform need to adjust
Warm up - ebx5 ebx5
Progression - 120/60/150x2 - 120/60/200x2 - 120/60/240x2 - 120/60/290x2
Top Singles - 120/60/330 x1 x1 x1 x1 x1 x1 x1 x1

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Beltless Banded Deads - grey bands - 260 at the bottom 330 at the top - 60lbs in chains , around 45ish leave the floor - doubles to singles -
Warm up - ebx5 ebx5
Progression - Greys/chains/135x2 - Greys/chains/225x2 - Greys/chains/315/x2 - Greys/chains/365x2
Top Singles - Greys/chains/405/ x1 x1 x1 x1 x1 x1

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Felt good still moved good , reached a bit for a final single -
Grey Bands - 260 off the floor 330 at the top - Chains are 60 but down quite clear the floor its around 45lbs - 455 on the bar -

With all the math this is 760 just off the floor and 830 at the top , beltless

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Bent Over Rows - IA
Working Sets - 145x10 - 170x5 - 205x3 - 230x2
Top Singles - 255 x1 x1 x1 x1 x1
Back Off Set - 270 x1 x1 x1 x1 x1 x1

Standing Cable Crunches - 4xamrap - 65x12 - 70x10 - 75x8+1 - 80x6+1+1 and done

 

[Yano]

April 28 '25 - Iron Abyss
Dead Monday
205.7 body weight
1328 cals headed to 3000 for the day
30 min cardio - stat bike all uphill - 8 miles - 128/130bpm

WOOOOOOOOO WOOOOOOOOOOO!!! PainTrain !!!

Today went great , plenty of energy , focus was good , head was into it. Solid as a rock.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Supermans 3x30sec - flat - left - right
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold

Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5 135x3 - 225x3
Working Sets - 265x10 - 310x5 - 370x3 - 415x2 - 460x1 - 520x1
*Back Off Set - 480x x2 x2 x2

Rack Pulls - hole below knee - IA
Working Sets - 465x5 - 525x3 - 570x2
*Back Off Set - 480 x2 x2 x2

Pendlay Rows - IA
Working Sets - 155x10 - 175x5 - 210x3 - 235x2 - 260x1 - 295x1
*Back Off Set - 265x6

TBar Row - IA
Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1 - 230x1
*Back Off Set - 205x6

Lat Pulldowns - IA
Working Sets - 80x10 - 90x5 - 110x3 - 120x2 - 130x1 - 150x1
*Back Off Set - 130x6

Shrugs - IA
Working Sets - 160x10 - 185x5 - 220x3 - 250x2 - 270x1 - 310x1
*Back Off Set - 280x6

Abs - Bent Leg Lifts - 4 sets of 35