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

[Yano]

May 9th '25 - Iron Abyss
Pressing Matters Friday
203 body weight
Cals - THX1138 if you know you know - headed to 3000
Cardio - 30 min stat bike , still uphill - 8miles - 130/132 bpm

Today was solid as a rock , bar moved well , tried something new which while was fun angered the shit out of my rebuilt right elbow.

First time doing cable delt raises and first off , very fkn humbling db's i can hit 25lbs , on the cable 15 felt like a tiny house.

Last set of 8 and right elbow just started burning , grip is effected , extending is effected ,even just making a fist is uncomfortable.

Load up some Ibuprofen and Tylenol and see how it feels tomorrow , might be rest day.

Rest of the workout went great !! Fucking Stellar in fact.

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

Lifts -
Standing Overhead Press - strict - IA
Warm ups - ebx5 ebx5
Working Sets - 110x10 - 125x5 - 145x3 - 165x2
Top Singles - 180 x1 x1 x1 x1 x1
*Back off Sets - 170 x3 x3 - 160 x4 x4

Close Grip Bench - IA
Working Sets - 135x10 - 155x5 - 185x3 - 205x2
Top Singles - 225 x1 x1 x1 x1 x1
*Back Off Sets - 230 x3 x3 - 200 x4 x4

JM Press - IA
Working Sets - 95x10 - 110x5 - 130x3 - 145x2
Top Singles - 160 x1 x1 x1 x1 x1
*Back Off Sets - 165 x3 x3 - 145 x4 x4

Meadows Rows - IA
Working Sets - 80x10 - 90x5 - 105x3 - 115x2
Top Singles - 130 x1 x1 x1 x1 x1
*Back Off Sets - 135 x3 x3 - 115 x4 x4

Cable Lat Raises - holy humbling - 4x8
10x8 - 15x8 - holy shit gonna stay here - 15x8 15x8 - elbow hell

Pull ups - sandbagged due to elbow - no failures just skipped using some common sense

Paloff Press - double looped red mini - 4x15

 

[Yano]

May 10 '25 - Iron Abyss
Short Program Saturday
203.4 body weight
1453 cals headed to 3000 for the day
30 min cardio , stat bike uphill again - 8 miles - 130/132 bpm

Today was short n sweet , ligaments n tendon in the elbow are still feeling punky so hit some squats n abs and got outa dodge to give everything a break.

Squats were great , fired up, bar moved well , swapped from bands to chains n pushed a bit, was a fun quick in and out

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 - speedy as can be - + chains #60 - 8x2
Warm ups - ebx5 ebx5
Progression - 150/60x3 - 200/60x3 - 240/60x3 - 290/60x3 - 310/60x3 - 330/60x3
Top Doubles - 340 x2 x2 x2 x2 x2 x2 x2 x2 - #400 at the top

Standing Cable Crunches - 4x15 - 50x15 - 55x15 - 60x15 - 70x15

 

[Yano]

May 12 '25 - Iron Abyss
Dead Monday
204 body weight after refeed on Sunday
1280 cals headed to 3000 for the day
30 min cardio - uphill stat bike - 130/132 bpm

Today was a solid day for the work put in I have no complaints.

Elbow tendon n ligaments are still tender in some movements but not an issue for others so , I did what I could while avoiding any further issues , I hope. (y)

Cut out Pendlays and Tbar Rows today to give it a break.

So while flexion and pronation bother it , a straight hang with weight or oddly enough the lat pulldown didn't bother it at all.

Deads moved well , decent bar speed for the day. I was not trying to rip it off the floor as usual being mindful of the elbow so ease into it ,pressure , push the world away ,eazy peazy.

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 -
Deads - Iron Abyss
Warm ups - ebx5 ebx5 135x5 - 225x5
Working Sets - 265x10 - 310x5 - 370x3 - 420x2 - 465x1 - 525x1
*Back Off Sets - 480 x3 x3 - 420 x4 x4

Rack Pulls - IA
Working Sets - 475x5 - 535x3 - 580x2 - 630x1 slow off the pins but locked out strong
*Back Off Sets - 480 x2 x2 x2 - 420 x4 x4

Lat Pulldowns - IA
Working Sets - 85x10 - 95x5 - 115x3 - 125x2 - 135x1 - 155x1
*Back Off Sets - 130x6 - 120x8

Abs - Bent Leg Lifts - 4 sets of 30

 

[monsoon]

My elbow tendons hate me and the feeling is mutual. Make sure that you do some hand opening against resistance, like rubber bands, bucket of rice etc.

 

[Yano]

My elbow tendons hate me and the feeling is mutual. Make sure that you do some hand opening against resistance, like rubber bands, bucket of rice etc.

I've got some buckets of sand n gravel from the Iron Palm days i use for that and Ive been flossing it

This elbow had some metal pass through it a lifetime ago , so its been rebuilt once. Looked like a meat mushroom when it first happened , blew the damn thing near inside out hah !

 

[Yano]

May 13 '25 - Iron Abyss
Pressing Matters Tuesday
203.4 body weight
1418 cals headed to 3000 end of day
30 min cardio - uphill - 8 miles - 130/132bpm

Well today went better than expected , elbow seems ok for pushing its pronation and squeezing as i curl it gets angry fast , pressing and simple rowing didn't seem to aggravate it so ,, into the valley of death we ride.

Bar moved well , energy was there , head was into it and fired up not to fail , it all went real good.

Top single on incline bench was a grindy AF so we'll repeat this next week's max session.

Lat Raises did go ok , Left off Delt Raises being that's the problem child at the moment.

In the timeless words of the Kool Aid Man - OH YEAHHH !!!

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

Lifts -
Bench - Iron Abyss
Warm ups - ebx5 ebx5 135x5
Working Sets - 160x10 - 180x5 - 215x3 - 240x2 - 265x1 - 285x1
*Back Off Sets - 265 x2 x2 x2 - 235 x4 x4

Decline Wide Grip - IA - Pinkys at the rings
Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1 - 260x1
*Back Off Sets - 230x6 - 200x8

Incline Bench Wide Grip - IA - At them rings again
Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1 - 260x1
*Back Off Sets - 230x6 - 200x8

Underhand Grip Low Cable Rows - IA
Working Sets - 115x10 - 130x5 - 150x3 - 170x2 - 185x1 - 210x1
*Back Off Sets - 180x6 - 160x8

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

Paloff Press - 4 sets of 15 - double looped red mini - had to get the arm set in position then stretch the bands with a body twist - no just cranking it over into position -

 

[bigbumpkin]

Still lurking about my friend. Looks like you are steadily marching along as always. You are without a doubt dedicated

 

[Yano]

Still lurking about my friend. Looks like you are steadily marching along as always. You are without a doubt dedicated

Moving heavy circles is what I do.

 

[Yano]

May 14 '25 - Iron Abyss
Technique Wednesday - Short Program
201.8 body weight
1548 cals headed to 2800 for the day
30 min cardio - uphill - 8 miles 130/132 bpm

Elbow was still punky today , my guess is from the underhand rows , left off the ibuprofen and tylenol this morning so I could feel whats up during the work out.

No pain to speak of but its aggravated n sore in certain movements.

Opted for the short short program today , deads, bench n belly -

Squat walkouts n holds have been going fantastic, were up to 700 now and I just didn't see the risk to reward ratio high enough to bother monkeying all those plates all over just to literally stand around holding them like ornaments on a tree.

Left out pull aparts and face pulls , elbow said , hell naw. I didn't argue the point.

Stretches -
Band Press 2x10
Band Xover 2x10
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 -
Paused Deads - 4x4 - 65% 1rm - 60# in chains - pause mid shin
Warm ups - ebx5 ebx5 135/60x4 - 225/60x4 - 315/60x4 - 365/60x4
Working Sets - 390/60 x4 x4 x4 x4

Bench - 4x5 -wide grip pin press - 65% 1rm - 40#chains - full stop on pins -
Warm ups - ebx5 ebx5 - 135/40x5 - 165/40x5
Working Sets - 185/40 x5 x5 x5 x5

Standing Cable Crunches - 4x15 - 55x15 - 60x15 - 65x15 - 70x15

 

[Yano]

Real short program today , got stretched out , warmed up everything felt good.

Worked up to my top singles at 440, everything felt great.

Set up for back down sets on high box with 400

3rd rep had a seizure woke up on the floor staring at the ol lady and the dog good times

elbow is smashed up pretty good at this point i cant pick up my coffee or flick my lighter once the arm is bent from full curl to around 45 degrees , from 45 down straight its blown out pretty good , hurts n burns like fuck to make a fist or extend n spread the fingers , no grip at all fully extended either

backs a lil torqued but not hurt , feel like its half time in a good hard hitting game back in the day , like getting run over by a kid on moped lol

 

[Yano]

May 16 '25 - Iron Abyss
Got My Mojo Working Friday
201.2 body weight
1465 cals headed to 2900
30 min cardio uphill stat bike - 8 miles - 130/132bpm

Today was just going to be active recovery , at least that was the original plan.

We all have inner demons , mine have been screeching at me all night like seagulls at the beach ...you're weak , you failed , you're too old , you'll get hurt ....yeah yeah fuck you all.

Fuck Broken
Fuck Being Mediocre
Fuck Laying Down Just To Bleed

Don't just be the storm , be the fucking Thunderhead !!!!
**BOOOM!!!**

Stretches -
Band Press 2x10
Band Xover 2x10
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 -
First things first damn it

Squatz !! - cus it's still my mother fucking set !!! - SSB - Hi Box
Warm ups - ebx5 ebx5
Progression - 150x2 - 200x2 - 250x2 - 290x2 - 330x2 - 380x2
*Yesterday's Back Off Set - done as doubles - 400 x2 x2 x2
Fuck backing down to 380 on we push - 420x1 - 430x1 - 440x1 - 450x1

Got my mojo back.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Curl 2x10
Band xover 2x10

OHP - IA - these felt ok on the elbow so I went for it.
Warm up - ebx5 ebx5
Working Sets - 120x10 - 135x5 - 155x3 - 175x2 - 190x1 - 215*slow moving top single needed a lil leg pop to drive it up.
*Back Off Sets - 170 x2 x2 x2 - 160 x4 x4

Close Grip Bench - IA - moved really well I was surprised.
Working Sets - 145x10 - 165x5 - 195x3 - 215x2 - 235x1 - 265x1
*Back Off Sets - 230x6 - 200x8

Banded Woodchoppers - double looped red minis , kept arms and elbows in tight , got my stance and basically turned fast as I could wrapping the bands around my body - 4 sets of 15

Paloff Press - again got into position and got set before applying tension to the elbow , same as last session doing them - 4 sets of 15

 

[Yano]

May 17 '25 - Iron Abyss
Hatfields n McCoys Speedy Saturday
201 body weight
1689 cals headed to 2800 end of day
30 min cardio uphill stat bike - 8 miles 130/132 bpm

Today was fun , hit our main movers , squats n deads moved well , bar had good speed , no issues with anything.

Started out just putting 10 lbs on the pulldown and basically just flossing the elbow - 5 sets of 20, get it warmed up get some blood in there n wake it all up. Felt good

Worked the accessories the same way , just light flossing. It feels real good right now.

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 -
Deads - Hatfield 5x2
Warm ups - ebx5 ebx5
Progression - 135x2 - 225x2 - 315x2 - 365x2 - 405x2
Working Sets - 455 x2 x2 x2 x2 x2

Squats - Hatfield 5x2 - ssb
Warm ups - ebx5 ebx5
Progression - 150x2 - 240x2 - 310x2
Working Sets - 350 x2 x2 x2 x2 x2

Used the accessories to basically floss the elbow from different angles so the weight looks wonky.

Lat Pull downs - 5x20 - 30# static weight

Tricep Extensions - 5x20 - 20#static weight

Low Cable Rows - 5x20 - 50# static weight

TBar Rows - 5x20 - 25# static weight

Abs - Standing Cable Crunches - 70# - 4 sets of 15