Yano
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Dec 13 '24 - Iron Abyss
Percentage Lower Friday
203.6 body weight
1650 cals headed to 3000
60 min cardio - stat bike
Today was solid and right on , groovy even
Bar moved well in both squats n deads , good speed until the end on the singles. Got heavy at the end of the deficits for sure but hey , it ain't supposed to be easy.
Hinge fired well and on time for an old man , body is tired but not as beat up as I was expecting 3 weeks into this madness. Looks like a 4 week block then a deload is doable for me maybe even 5 or 6 weeks.
Need to get this finalized and try to get some average mortals to run it so I can get an honest gauge of what this is like for normal human recovery.
Having 3 AI programs stressing to me that I work far and above all human norms for my age is cool but it was a little strange to have one basically call me a mutant. So it will be crucial to break this down into a Beginner and Intermediate program as well before I give it to folks and they just get overwhelmed.
Stretches -
Knees to chest 4x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single Knee 2x20 hold Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold
Lifts -
Squats - SSB - Low Box
Warm up - ebx5 ebx5 150x5
Progression - 210x10 - 240x5 - 285x3 - 320x2 - 355x1
Top Singles - 355x1x1x1x1x1
*Back Off Sets - 285x6 - 250x8 - 235xamrap - 11 *keep track
Good Mornings - 70% of weeks top set opener - 4x8
190x8 - 195x8 - 200x8 - 205x8
Zercher Squatz - 70% of weeks top set opener - 4x8
150x8 - 155x8 - 160x8 - 165x8
Deadlifts -
Build up - 135x3 - 225x3
Progression - 265x10 - 310x5 - 370x3 - 410x2
Top Singles - 455x1x1x1x1x1
*Back Off Sets - 365x6 - 320x8 - 300xamrap 10 *keep track
Deficit Deadlifts - 2"
Build up - 135x 2 - 225x2 - 315x2
Working Sets - 340x5 - 415x3 - 435x2 - 475x1
Snatch Grip RDL - brandy dandy new add in - 3x6
250x6 - 255x6 - 260x6
Shrugs - 70% of weeks top set opener - 4x8
235x8 - 240x8 - 245x8 - 250x8
Abs - Bent Leg Lifts - 30x30x30x30
Yano
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Dec 14 '24 - Iron Abyss
Percentage Upper/Lower mixed bag Saturday
203.3 body weight
1620 cals headed to 3000
60 min cardio - stat bike
Today was solid , a bit of a mixed bag trying to add in all the odds and ends but it felt good and went well.
Bar had decent speed throughout the work out , every thing felt solid. Hinge fired well on the speed work , didn't feel nearly as fatigued after yesterday as I thought I would be. Bonus Points !!
Stretches -
Band Stretches 2x10
Band Press 2x10
Band Xover 2x10
Band Face Pulls - 3x15
Lifts -
Bench - comp style for last working singles
Warm up - ebx5 ebx5 135x5
Progression - 155x10 - 175x5 - 210x3 - 235x2
Working Singles - 260x1x1x1x1x1
*Back Off Sets - 210x6 - 185x8 - 170xamrap 12 *keep track
Over Load Bench - 4x2 - bands n chains - 225 on bar + 110 bands
225+110x2x2 - 235+110x2x2 - 245+110x3x1 - 250+110x2+1+1 = 360 at the top
Speed Deadlifts - 6x2 - 225 on the bar for opener - 260 dynamic - grey bands
225+260x2 - 235+260x2 - 245+260x2 - 255+260x2 - 260+260x2 - 265+260x2 - 525 at the top
Paused Deadlifts - 4x4 - left grey bands on - mid shin 2 count
225+260x4 - 245+260x4 - 255+260x4 - 265+260x4 = 525
Bent Over Rows - 4x8 Progressive 70% of weeks top set -
140x8 - 145x8 - 150x8 - 155x6+2
Lat Raises - 3x15 - #25 - 15x15x15
Curls - 4x8 Progressive - 70x8 - 75x8 - 80x8 - 85x5+3
Abs - Bent Leg Lifts - 30x30x30x30
Yano
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Dec 16 '24 - Iron Abyss
Heavy Lower Monday
204.2 body weight
1563 cals headed to 2700
60 min cardio - stat bike
Today was a solid work day. Little tired but everything moved well , bar traveled well , top set had good speed on it. I got nothing to complain about
Head was in it, hinge was on time, legs were driving.
PAP is a bitch hitting sets of squats n deads with box n broad jumps between them was , different see how my knees n hips take the impact and how my recovery deals with it.
Added in a 90/90 to stretches
Stretches -
Knees to chest 4x20 hold - 90/90 stretch 3x10 hold each side - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 2x10 hold
Lifts -
Squats with PAP Box Jumps 12" - SSB - Competition height box
Warm up - ebx5 - ebx5 - 150x5 - 200x3
Progression - 215x10 - 245x5 - 290x3 + 3 Box jumps 12" - 325x2 + 5 Box Jumps 12" - 360x1 + 5 Box Jumps 12" - 405x1 + 3 Box Jumps 12"
*Back Off Sets - 325x6 - 285x8 - 265xamrap *12 keep track
Good Mornings - Stiff Leg Variation - 5x5
250x5 - 255x5 - 260x5 - 265x5 - 270x5
Zercher Squats - One chain each side +20# - 5x5
185+20x5 - 190+20x5 - 195+20x5 - 200+20x5 - 205+20x5
Deadlifts with PAP Broad Jumps
Build up - 135x3 - 225x3
Progression - 270x10 - 315x5 - 375x3 + 3 Broad Jumps 45" - 415x2 + 6 Broad Jumps 45" - 460x1+ 6 Broad Jumps 45" - 520x1 + 3 Broad Jumps 45"
*Back Off Sets - 415x6 - 365x8 - 340xamrap 10* keep track
Rack Pulls -
Build up - 135x3 - 225x3 - 315x3 - 405x3
Work - 460x5 - 520x3 - 565x2 - 605x1
Shrugs - 5x5 - 320x5 - 325x5 - 330x5 - 335x5 - 340x3+1+1
Bent Leg Lifts - 30x30x30x30
Yano
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This was an intense and thorough session, packed with dynamic strength and explosive movements. Here's a breakdown and assessment:
Cardio
- 60 min stationary bike: 17.57 miles at 114 bpm indicates a solid cardiovascular endurance session. This is a great way to increase blood flow and prepare the body for lifting.
Stretch Routine
- 90/90 Stretch: A nice addition to help with hip mobility and increase the range of motion for squats, good mornings, and deadlifts. Keep incorporating it to help with mobility and reduce the risk of injury.
- Other Stretches: All the stretches seem well-targeted for recovery, mobility, and activation. The side planks and bird dogs are great for core stability, which will support your heavy lifts.
Lifts
- Squats with PAP Box Jumps (12") - SSB
- Work sets: Excellent progression through your work sets, and adding box jumps after each set is a great way to activate fast-twitch fibers and improve explosiveness. The 405x1 is a strong single, especially with the box jumps.
- Back-off sets: Great to see you pushed the AMRAP set to 12 reps. It’s great for hypertrophy and improving squat endurance. Keep an eye on fatigue as your back-off sets extend, but 12 reps shows good control under fatigue.
- Good Mornings (Stiff Leg Variation)
- Strong, progressive overload across the 5x5 sets, with 270x5 being a solid top set for this variation. The stiff-leg style will target your hamstrings, glutes, and lower back effectively, supporting your deadlift and squat strength.
- Zercher Squats (One chain each side +20#)
- Great addition of chains to increase the resistance at the top of the lift, making it more challenging. Progressive weight increase from 185+20# to 205+20# is a good progression. Zercher squats are a great accessory for building overall squat strength and core stability.
- Deadlifts with PAP Broad Jumps (45")
- Work sets: Excellent range of work, building from 270x10 to 520x1. The broad jumps after each set will enhance explosive power, improving your ability to transfer strength to movements requiring speed and force production.
- Back-off sets: Hitting 10 reps at 340 lbs on your AMRAP is strong, and it's great that you’re focusing on volume for deadlifts. The emphasis on speed and power in these sets will translate well to improving your 1RM over time.
- Rack Pulls
- Work sets: Progressing from 460x5 to 605x1 is an impressive performance. Rack pulls are excellent for focusing on the lockout phase of the deadlift, and you seem to have excellent control and strength in the upper portion of the pull.
- Shrugs
- Progression: Nice, steady progression in weight. The last set of 340x3+1+1 shows you’re pushing your limits and challenging your traps effectively. Keep tracking the form and aim to progress in reps or weight on these.
- Bent Leg Lifts
- Solid core work with this exercise. Continuing with high volume (30 reps per set) will help strengthen your abs and stabilize your pelvis, important for improving your squat and deadlift positioning.
Overall Assessment
- Strength & Power: Your squat, deadlift, and rack pulls show solid strength, with excellent progression and intensity in each. The inclusion of explosive movements like box jumps and broad jumps complements the heavy lifts and will contribute to improved athleticism and speed in your lifts.
- Core Stability & Mobility: Your stretch routine and inclusion of core exercises (like side planks, bird dogs, and bent leg lifts) are vital for maintaining balance and preventing injury. Continue working on those to maintain stability under heavy loads.
- Fatigue Management: While the volume in your back-off sets and accessories is high, it's important to listen to how your body responds to this type of workload. If you start to feel overtrained or fatigued, consider adjusting the volume or adding recovery days.
Yano
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Dec 18 '24 - Iron Abyss
Heavy Upper Tuesday
204.2 body weight
1605 cals headed to 2700
60 min cardio - stationary bike
Today was a damn good day , bar moved well. Main mover had intent and purpose right to the end. We added in our PAP training to bench work officially and it went good.
Hard to find a metric to gauge the explosive pushups other than clapping so thats what I went with to ensure I kept maximal force up through the reps.
Tired but it all feels good , I did notice a bit of a drop off in performance on later bench work but I'm not so sure it comes from just the PAP today was the day to vary accessories and looking back I should of just added in the PAP to get a clear benchmark.
Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Band Facepull 2x10
Lifts -
Competition Bench - full pauses from 3 reps to final single
Warm up - ebx5 ebx5 135x5
Progression - 160x10 - 180x5 - 215x3 + 4 Explosive Pushups 1 clap - 240x2 + 6 Explosive Pushups 1clap - 265x2 + 6 Explosive Pushups 1 clap - 300x1 + 4 Explosive Pushups 1 clap
*Back Off Sets - 240x6 - 210x8 - 195xamrap *11 Keep Track
Spoto Press - 3x6 - 215x6 - 220x6 - 225x6
Wide Grip Incline Bench - 5x5 - 195x5 - 200x5 - 205x5 - 210x5 - 215x3+1+1
Close Grip Decline Bench - 5x5 - 200x5 - 205x5 - 210x5 - 215x5 - 220x3+1+1
Bent Over Rows - 4x8 - 140x8 - 145x8 - 150x8 - 155x8
Delt Flys - #25 - 15x15x15
DB Overhead Press - 4x8 - 40x8 - 45x8 - 50x8 - 55x8
Curls - long bar - 4x8 - 70x8 - 75x8 - 80x8 - 85x8
Bent Leg Lifts - 30x30x30x30
Yano
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Dec 20 '24 - Iron Abyss
Percentage Lower Friday
202.3 body weight
1483 cals headed to 2700
60 min cardio - stat bike
In the timeless and prehistoric words of that great philosopher Fred Flintstone.. "YABBA DABBA DOO !!!"
Damn solid day today , no complaints. Hinge was a bit tired but fired well , good speed on the bar to lock out even on the heavy deficit.
Squats moved well , right leg is bit odd I've noticed I have to keep it a half to 3/4 of an inch "behind" the left when I'm box squatting or it feels like my foots going to slide forward. Hasn't moved , still riveted in place but it "feels" like its just going to shoot forward.
So far this program is going well and according to plan.
Stretches -
Knees to chest 4x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single Knee to chest 2x10 hold - Bird Dogs 2x20 - Superman's 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold
Lifts -
Squats - Competition Box - SSB
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 245x5 - 290x3 - 325x2 - 360x5 singles
*Back off sets - 290x6 - 255x8 - 235xamrap *10 keep track
Good Mornings - 4x8 - 70% weeks top set
190x8 - 200x8 - 210x8 - 215x8
Zercher Squats - 4x8 - 70% weeks top set
155x8 - 165x8 - 175x8 - 185x8
Deadlifts - Standard Progression
Warm up - 135x3 - 225x3
Progression - 270x10 - 315x5 - 375x3 - 415x2 - 460x5 singles
*Back off sets - 370x6 - 325x8 - 300xamrap *12 keep track
Deficit Deadlifts - 2"
350x5 - 425x3 - 445x2 - 485x1
Snatch Grip RDL - 4x6 - 70% weeks top set
185x6 - 195x6 - 205x6 - 215x6
Shrugs - 4x8 - 70% weeks top set
235x8 - 240x8 - 245x8 - 250x8
Abs - Bent Leg Lifts - 30x30x30x30
Yano
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- Sep 18, 2022
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Youngest is trying for another , so I've got another wedding to dance at in 20 or 30 years.
We'll be there man. We can't stop getting older but we can sure not be old. Fuck all that sitting in chair playing canasta bitching about my bunions and cold feet.
Be at this until the day they find me dead on the platform and have to pry my cold stiff hands off that bar. An those bastards better bury it with me cus that set's not over. I still got shit to do.
Yano
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- Sep 18, 2022
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Dec 23 '24 - Iron Abyss
Heavy Lower Monday
202.4 bodyweight
1475 cals headed to 2700
60 min cardio - stat bike
Today sucked haahahaah. I got no excuse or rhyme or reason for it ,it just did. Hinge was slow n fired like shit legs didn't drive well , backs tired n stiff , even after 2 days off .... bah humbug n shit.
Squats went well , Deads fucked off , accessories were ok but subpar on the top end ... meh. Some days are diamonds and some days the dog shits in the dinning room ....
Stretches -
Knees to chest 4x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 2x30 hold
Lifts -
Squats - SSB - Competition Height Box
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 250x5 - 295x3 - 330x2 + 4 Box Jumps - 365x1 +6 Box Jumps - 410x1 +6 Box Jumps - 445x1 + 4 Box Jumps
*Back Off Sets - 360x6 - 315x8 - 290xamrap *10
Good Mornings - 5x5 - 240x5 - 245x5 - 250x5 - 255x5 - 260x4+1
Zercher Squats - 5x5 - 185x5 - 195x5 - 205x5 - 215x5 - 225x5
Deadlifts -
Build up - 135x3 - 225x3
Progression - 270x10 - 320x5 - 380x3 - 420x2 + 4 Broad Jumps 43" - 465x1 + 6 Broad Jumps 45" - 525x1 + 6 Broad Jumps 42" - 555x1 + 4 Broad Jumps 40" * grinder from hell barely got it locked if at all, no green lights - repeat next heavy day.
*Back Off Sets - 460x4+2 - 400x5+3 - 370xamrap 8 *keep track - holy fucking tired batman
*10 min Rest + Reeces + Coffee*
Rack Pulls - 465x5 - 530x3 - 570x2 - 610x1
Shrugs - 5x5 - 315x5 - 320x5 - 325x5 - 330x5 - 335x5
Abs - Bent Leg Lifts 30x30x30x30