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

[Yano]

April 29 '25 - Iron Abyss
Bench n Stuff Tuesday
205 body weight
1249 cals headed to 3000 for the day
30 min cardio - stat bike uphill - 8 miles 128/130bpm

Today was a good solid work day , bar moved well , delt n pec held up til the end in good fashion , I did play a bit with some singles at the top , its holding well.

Damn fun day all around

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Band Facepulls 2x10

Lifts -
Competition Bench - Iron Abyss
Warm up - ebx5 ebx5 135x5
Working Sets - 150x10 - 170x5 - 205x3 - 230x2
Top Singles - 255x1 - 260x1 - 265x1 - 270x1 - 275x1
*Back Off Set - done as doubles - 265 x2 x2 x2

Wide Grip Pin Press - at chest full rom - IA
Working Sets - 125x10 - 145x5 - 170x3 - 195x2 - 215 - 240x1
*Back Off Set - 220x6

Incline Bench - IA
Working Sets - 125x10 - 145x5 - 170x3 - 195x2 - 215 - 240x1
*Back Off Set - 220x6

Low Cable Rows - underhand grip - IA
Working Sets - 110x10 - 125x5 - 145x3 - 165x2 - 180x1 - 205x1
*Back Off Set - 180x6

DB Lat Raise - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15 - tape n micro plate

Delt Fly - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15 - same tape same micros

Hammer Curls - 4x15 - 20x15 - 25x15 - 30x15 - 35x15

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

 

[Yano]

April 30 '25 - Iron Abyss
Technique Wednesday
204.6 body weight
1461 cals headed to 3000 for the day
30 min stat bike - uphill - 8 miles - 128/130bpm

Today was a good day , everything felt great , pushed the squat holds a bit again , no walk out on the top set just holds but it was groovy.

Worked top sets in a progression for the paused deads and bench , was fun stuff.

Tempo Bench with a pause was a fun switch up as well.

Stretches -
Band Press 2x10
Band Pull Apart 3x15
Band Xover 2x10
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
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Childs Pose 1x1min

Lifts -
Paused Deads - Mid Shin - 4x4 - 65% 1rm to open
Warm ups - ebx5 ebx5 - 135x3 - 225x3 - 315x2 - 365x1
Working Sets - 390 x4 x4 x4
Top Set Progressive Singles - 395x1 - 400x1 - 405x1 - 410x1

Tempo Pause Bench - 4 count down - pause on chest - boom
4x5 - 55% 1rm to open
Warm ups - ebx5 - ebx5 - 135x3
Working Sets - 185 x4 x4 x4
Top Set Progressive Singles - 190x1 - 195x1 - 200x1 - 205x1 - 210x1

Squat Walk Out/Holds - 30 sec Progression to Infinity -
150x30sec
240x30sec
330x30sec
420x30sec
510x30sec
580x30sec
630x30sec
Holds From Here No Walkin - legs wobbly
650x30sec
680x 20sec x 20sec
700x 20sec x20sec x15sec - Holy Shit Batman !!

Cable Face Pulls - 4x15 Progressive - 35x15 - 40x15 - 45x15 - 50x15

Standing Cable Crunch - 4x15 - Progressive - 45x15 - 50x15 - 55x15 - 60x15

 

[Yano]

May 1st '25 - Iron Abyss
Squatting n stuff Thursday
204.6 body weight
1569 cals headed to 3000
30 min stat bike - 8 miles up hill - 128/130bpm

Today was a good day, bar moved well , depth was achieved , solid day all around.

Last single of the deficits was real grindy so i held off on the back off set today , still feel good about the work done without that last set , repeat this def session next week just to shore it up.

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
Superman's 3x30sec - flat - left - right
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Child's Pose 1x1min

Lifts -
Squatz - Iron Abyss
Warm ups - ebx5 ebx5 150x3
Working Sets - 225x10 - 260x5 - 310x3 - 350x2 - 385x1 - 435x1
*Back Off Set - done as doubles - 400 x2 x2 x2

Good Mornings - high to low - IA
Working Sets - 160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 310x1
*Back Off Set - 280x6

Zercher Squats - IA
Working Sets - 170x10 - 195x5 - 230x3 - 260x2 - 285x1 - 325x1
*Back Off Set - done as triples - 295 x3 x3

Deficit Deads - 3" - IA
Working Sets - 265x10 - 310x5 - 370x3 - 415x2 - 460x1 - 520x1
*no back off set repeat next week

Shrugs - IA
160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 310x1
*Back Off Set - 280x6

Bent Leg Lifts - 4 sets of 35

 

[Yano]

May 2 '25 - Iron Abyss
Pressing n Pulling Friday Fun
203.6 body weight
1642 cals headed to 3000 for the day
30 min cardio - stat bike uphill - 8 miles 128/130bpm

Today was a good day , top single of OHP was a grinder and a half so we'll repeat that next heavy session.

Everything moved good felt good , if it was supposed to be easy it would be called ice cream not weight lifting.

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

Lifts -
Standing OHP - IA
Warm ups - ebx5 ebx5
Working Sets - 110x10 - 125x5 - 145x3 - 165x2 - 180x1 - 205x1 grindy as fuck repeat next heavy session
*Back Off Set - done as doubles - 180 x2 x2 x2

Close Grip Bench - IA
Working Sets - 10x130 - 5x150 - 3x180 - 2x200 - 1x220 - 1x250
*Back Off Set - 230x6

JM Press - IA
Working Sets - 90x10 - 105x5 - 125x3 - 140x2 - 155x1 - 175x1
Back Off Set - 160x6

Meadows Rows - IA
Working Sets - 80x10 - 90x5 - 105x3 - 115x2 - 130x1 - 145x1
*Back Off Set - 135x6

DB Lat Raise - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15

Pull Ups - 4xAmrap - 11 - 10 - 10 - 8

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

 

[Yano]

May 3rd '25 - Iron Abyss
Speedy Saturday
203.6 body weight
1411 cals headed to 3000 for the day
30 min cardio stat bike uphill - 8 miles 128/130bpm

Today was a fun day , bar held up speed through out , everything felt good moved good. I got no complaints

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
Superman's 3x30sec - flat - left - right
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Child's Pose 1x1min

Lifts -
Squats - 65% 1RM - straight weight - 8x3
Warm ups - ebx3 ebx3
Progression - 150x3 - 240x3 - 290x3
Working Sets - 325 x3 x3 x3 x3 x3 x3 x3 x3

Deads - 65% 1RM - straight weight - 8x3
Progression - 135x3 - 225x3 - 315x3 - 365x3
Working Sets - 390 x3 x3 x3 x3 x3 x3 x3 x3

Bent Rows - IA
Working Sets - 150x10 - 175x5 - 210x3 - 235x2 - 260x1 - 290x1
Back Off Set - 270x6

Cable Tricep Pulldowns - 4x12 - 40x12 - 45x12 - 50x12 - 55x12

Cable Bicep Curls - 4x12 - 45x12 - 50x12 - 55x12 -60x12

Standing Cable Crunches 4x12 - 50x12 - 60x12 - 70x12 - 75x12

 

[Yano]

Cinco De Mayo '25 - Iron Abyss
Dead Monday - Mini Deload
203.7 body weight
1388 cals headed to 3000 for the day
30 min cardio - stat bike uphill - 8.2 miles 130/132bpm

Today was supposed to be the beginning of a deload week but , as the saying goes,,, train kept a rolling.

I ended up cutting out Pendlays and Shrugs today for the "deload" action. So it was a bit of a volume reduction in one way ,,,, but that is sort of an illusion being I added in the 2nd round of back off sets haahahaha.

Smoke n mirrors.

Stretches -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Superman's 3x30sec - flat - left - right
Cobra Stretch - 2x30 hold
Child's Pose 1x1min

Lifts -
Deadz - Iron Abyss
Warm ups - ebx5 ebx5 - 135x3 - 225x3
Working Sets - 265x10 - 310x5 - 375x3 - 415x2
Top Singles - 460 x1 x1 x1 x1 x1
*Back Off Sets - 420x6 - 390x8

Rack Pulls - hole below knee - IA
Working Sets - 470x5 - 530x3 - 575x2 - 625x1
*Back Off Sets - 420x6 - 390x8

Lat Pull Downs - IA
Working Sets - 80x10 - 90x5 - 110x3 - 120x2
Top Singles - 130 x1 x1 x1 x1 x1
*Back Off Sets - 115x6 - 105x8

TBar Rows - IA
Working Sets - 120x10 - 140x5 - 165x3 - 185x2
Top Singles - 205 x1 x1 x1 x1 x1
*Back Off Sets - 180x6 - 170x8

Abs - Bent Leg Lifts - 4 sets of 35

 

[monsoon]

Can’t imagine even holding 625 off pins. You must have a hell of a grip

 

[Yano]

Can’t imagine even holding 625 off pins. You must have a hell of a grip

it breaks right now around 665 from there up i have to strap up

I do use them on high volume days with a lot of heavy singles just to keep my hands from being torn up too bad, dl bar is just 6months old or so and still got her teeth.

 

[Yano]

@monsoon

This is my last heavy dynamic and yeah I needed to strap up for it no belt on though.

Been trying to work beltless more n more

455 on the bar, grey bands go from 260 to 330 at the top and 60lbs of chains around 45lbs cleared the floor with the mishang.

All in all with the math this is 760 just off the floor and 830 at the top weighing 203

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[Yano]

May 6 '25 - Iron Abyss
Big Bench Tuesday
203.6 body weight
1107 cals headed to 3000 for the day
30 min cardio - uphill stat bike - 8.1 miles 130/132 bpm

Today was solid AF , again I was going to deload this week and everything just kept rolling so , if it ain't broke , I aint fixing it.

Head was in it , heart was in it, bar moved well.

It's our submaximal week so the delt and pec tendon wasn't an issue , so I flashed the lights for the passing lane n we went hammer down straight to Pain Town WOOOOOOOOOOOOO!!!

Incline n Decline numbers match up due to them having the same PR , it's not a typo.

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

Lifts -
Comp Bench - Iron Abyss
Warm ups - ebx5 ebx5 135x5
Working Sets - 155x10 - 175x5 - 210x3 - 235x2
Top Singles - 260 x1 x1 x1 x1 x1
*Back Off Sets - 235x6 - 215x8

Decline Bench - Wide Grip - Pinky's at the rings - IA
Working Sets - 140x10 - 160x5 - 185x3 - 210x2
Top Singles - 230 x1 x1 x1 x1 x1
*Back Off Sets - 215x6 - 210x8

Incline Bench - Close Grip - 30 degrees - IA
Working Sets - 140x10 - 160x5 - 185x3 - 210x2
Top Singles - 230 x1 x1 x1 x1 x1
*Back Off Sets - 215x6 - 210x8

Low Cable Rows - IA
Working Sets - 110x10 - 125x5 - 145x3 - 165x2
Top Singles - 180 x1 x1 x1 x1 x1
*Back Off Sets - 170x6 - 160x8

Lat Raises - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x15

Delt Fly's - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x15

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

 

[Yano]

May 7 '25 - Iron Abyss
Technique Thursday with some twists
203.7 body weight
1352 cal headed to 3000 end of the day
30 min cardio - uphill - 8 miles 130/132 bpm

Today was money , everything felt good , cut down the reps today but added in a twist so it was fun and fresh.

Bar moved good , body feels good , I got zero complaints

Stretches -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Superman's 3x30sec - flat - left - right
Cobra Stretch - 2x30 hold
Child's Pose 1x1min

Lifts -
Anderson Squats - 3x3 - SSB - 60% 1rm - 300
*From the bottom up starting at shoulder height of deadlift*
Warm ups - ebx5 ebx5
Progression - 150x3 - 175x3 - 200x3 - 240x3
Work Sets - 300 x3 x3 x3

Pin Press Bench - 5x3 - dead stop to big boom - 55% 1rm
Warm up - ebx5 ebx5
Progression - 135x3 - 155x3 - 175x3
Work Sets - 185 x3 x3 x3

Paused Dead - 65% 1rm - 4x3 Progressive
Progression - 135x3 - 225x3 - 315x3 - 365x3
Work Sets - 390x3 - 410x3 - 430x3 - 440x3

Squat Holds/Walkouts - SSB 3x30sec hold - dropped a hole in the rack today for a lil more effort -
Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 510x30 sec
Work Sets - 580 x30sec x30sec x30sec

Cable Face Pulls - Progressive 4x15 - 50x15 - 55x15 - 60x15 - 65x15

Standing Ab Crunch - Progressive 4x15 - 60x15 - 65x15 - 70x15 - 75x15

Mini Band Pull Aparts - each end wrapped around hand - 4 sets of 15

 

[Yano]

May 8 '25 - Iron Abyss
Squatastic Thursday
204 body weight
1540 cals headed to 3000 for the day
30 min cardio - stat bike still uphill - 8 miles 130/132 bpm

WOOOOOOOOOOO! Today just kept rolling , deload shmeeload if it aint broke don't fix it.

Bar moved well , had good speed n travel , body felt good , got in a good solid session , held off on the extra sets for deficit deads but did push the top end singles soooo , i'll call it win.

Submaximal week so the back offs are weird looking, broke them up into sets of 3 and 4 today.

Stretches -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec - flat - left - right
Cobra Stretch - 2x30 hold
Child's Pose 1x1min

Lifts -
Squats - Iron Abyss - ssb
Warm Ups - ebx5 ebx5 150x3 - 200x3
Working Sets - 225x10 - 260x5 - 310x3 - 360x2
Top Singles - 385 x1 x1x1x1x1
*Back Off Sets - Variation from low box dead stop - 400 x3 x3 - 375 x4 x4

Seated Good Mornings - From bottom of squat up - ssb - IA
Working Sets - 160x10 - 185x5 - 200x3 - 250x2
Top Singles - 275 x1 x1 x1 x1 x1
*Back Off Sets - 280 x3 x3 - 265 x4 x4

Zercher Squats - IA
Working Sets - 10x170 - 195x5 - 230x3 - 260x2
Top Singles - 285 x1 x1 x1 x1 x1
*Back Off Sets - 295 x3 x3 - 275 x4 x4

Deficit Deadlifts - 3" - IA
Working Sets - 265x10 - 310x5 - 370x3 - 415x2
Top Singles - 460 x1 x1 x1 x1 x1
*Progressive Finishers - 470x1 - 480x1 - 490x1 - 500x1

Shrugs - IA
Working Sets - 160x10 - 185x5 - 220x3 - 250x2
Top Singles - 275 x1 x1 x1 x1 x1
*Back Off Sets - 280 x3 x3 - 265 x4 x4

Abs - Bent Leg Lifts - 4 sets of 40