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

[Yano]

Monday Feb 3 '25 - Iron Abyss
Deload Week - 4 day - Dead Focus
200.5 body weight
1673 cals headed to 3000
60 min cardio - stationary bike 30 min before - 30 min after - 17.4 miles 114bpm

Today was like easing into a nice hot bath ... ooooh ...eeeehhh ...uttt...ahhhhhhhh.

Smooth as glass , quick , fun and deloady , a good time had by all.

Stretches -
Knees to chest - 3x20 sec hold
90/90 Stretch
Dead Bugs - 2x15
Bird Dogs 2x15
Cobra Stretch 2x30 sec hold
Childs Pose 2x1 min hold

Lifts -
Deadlift - 3x3 - 65%
Build up - 135x3 - 225x3 - 315x3
Working Sets - 365x3 - 365x3 - 365x3

Deficit Deads 2" - 3x5 - 50%
Working Sets - 280x5 - 280x5 - 280x5 - 280x5 - 280x5

Rack Pulls - hole below knee - 2x6 - 60%
Build up - 135x3 - 225x3 - 315x3 - 405x3
Working Sets - 440x6 - 440x6

Shrugs - 3x12 - 135x12 - 135x12 - 135x12

Cool Down -
Hip Flexor Stretch - 2x30 each side
Pigeon Pose - 2x30 each side

 

[Yano]

Feb 4 '25 - Iron Abyss
Tuesday - Active Recovery
200.2 body weight
1674 cals headed to 3000
Cardio - Stationary Bike - 30 min before - 30 min after - 17.6 miles 114bpm

With the 6 day split tested and switching back to the 4 day I figure the deload week and 2 extra active recovery days are just a good idea.

So , in and out clean quick n quiet.


Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side

Shoulder Mobility:
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
Deep Squat Hold 2x30 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 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - 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
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec

Accessory Work:
Dumbbell Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #30 - 3x15

 

[Yano]

Feb 5 '25 - Iron Abyss
Wednesday - Bench/Upper focus
201 body weight
1374 cals headed to 3000
60 min cardio - 30 min before - 30 min after - 17 miles 112/114bpm

Come on sing along !! D E L OAD - D E L OAD - D E L OAD - and DELOAD was his name-o !!!

:ROFLMAO:

Today was easy peazy with zero issues , just a big ole cup of deloady goodness.

Stationary Bike - 30 min

Stretches -
Band Pull-Aparts - 3x15
Wall Angels - 2x10
Overhead Reach Stretch - 2x30 sec per side

Lifts -
Bench Press: 3x5 - 65% 1RM
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
Working Sets - 215x5 - 215x5 - 215x5

Accessories -
Dumbbell Incline - 3x12 -
35x13 - 35x12 - 35x12

Delt Flys - 2x15 - 15x15 - 15x15

Bent Rows - 3x10 - 135x10 - 135x10 - 135x10

Cool Down -
Doorway Stretch - 2x30 sec per side
Cat-Cow Stretch - 3x10 reps

Stationary Bike - 30 min

 

[Yano]

Feb 6 '25 - Iron Abyss
Thursday - Active Recovery
201.1 body weight
1290 cals headed to 3000
60 min cardio - 30 min before - 30 min after - 17.6 miles 114bpm

Just a short sweet simple day of stretches n yoga ..ahhhhhhhhhhh.

Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side

Shoulder Mobility:
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
Deep Squat Hold 2x30 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 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - 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
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec

Accessory Work:
Dumbbell Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #30 - 3x1
Lu Raise - #15 - 3x15

 

[Yano]

Feb 7 '25 - Iron Abyss
Squat Focus Thursday - Deload week
201.3 body weight
1275 headed to 3000
60 min cardio - stationary bike - 30 min prior - 30 min after lifting - 17 miles - 112/114bpm


Stretches -
Knees to Chest - 3x20 sec hold
90/90 Hip Stretch - 2x30 sec per side
Deep Squat Hold - 2x30 sec
Ankle Circles - 2x10 per direction

Lifts -
Squat: 3x3 - 60-65% 1RM - #310
Warm up - ebx5 ebx5
Build up - 135x3 - 225x3 - 295x3
Working Sets- 310x3 - 310x3 - 310x3

Goblet Squats - 3x12
35x12 - 35x12 - 35x12

Step-Ups - 2x10 per leg

Side Planks: 3x30 sec hold - 1 flat - 1 left side - 1 right side

Hamstring Stretch - 2x30 sec per leg

Pigeon Pose - 2x30 sec per side

 

[Yano]

Feb 8th '25 - Iron Abyss
Upper Pulling Focus Deload Saturday
201.5lbs body weight
1563 cals headed to 3000
60 min cardio - Stationary bike - 17.2 miles - 114bpm

Today was the final day of the deload and it all feels real good , looking forward to getting back to work on Monday

Stretches -
Arm Circles - 15 each arm/direction
Band Pull Apart - 3x15
Band Press - 3x15
Knees to chest 2x30 count hold
Dead Bugs - 2x15 per side
Bird Dogs - 2x15 per side

Lifts -
Pendlay Rows - 3x5 -65% 1RM - #175
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - 175x5 - 175x5 - 175x5

Meadows Rows - 3x8 - 60% - #80
Working Sets - 80x8 - 80x8 - 80x8

Rear Delt Flys: 3x15 - double loop red mini
15x15x15

Hanging Leg Raises: 4 sets of 15

Cool Down -
Lat Stretch - 2x30 sec per side.
Foam Rolling - Lats and traps 2 min

 

[Yano]

Feb 10th '25 - Iron Abyss
Monday - Peaking Phase - Week 1
201.7 body weight
1705 cals headed to 3000
60 min stationary bike - 17.5 miles 114bpm

WOOOOOOOOOOO n shit !!!

Back at it like a muh'fucking smack addict baby and it's all good in the hood.

Head was into it , forge was hot n ready to roar , heart was pounding and ready for war ahhhhh I love my garden of chaos.

Bar moved well today , hinge was on time. Broke the multi rep sets into individually wrapped singles like Murican Cheese and went for it.

A good time had by all.

Stretches -
Ankle Circles - 2x10 each leg/direction
Hip Circles - 2x10 each leg/direction
90/90 stretch - 2x30 sec hold
Knees to chest - 4x20 sec hold
Pelvic Tilt - 2x20
Pelvic Raise - 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cobra Stretch 2x30 sec hold
Superman's 3x30 sec hold
Planks 2 flat 2 left 2 right - 30 sec hold each
Cat Cows - 2x10
Childs Pose - 2x1 min hold

Lifts -
Deadz - Iron Abyss Peaking
Warm up - ebx5 ebx5
Build up - 135x5 - 225x5 - 315x3 - 405x2
Working Sets - 450x1x1x1x1x1 - 465x1x1x1x1 - 485x1x1
*PAP Pairings - 485x1 + 14" Box Jump - 500x1 + 14" Box Jump - 500x1 + 14" Box Jump - 515x1 + 14" Box Jump
**Back Off Sets - 450x1x1x1x1x1x1 - 400x1x1x1x1x1x1x1x1 - 365xamrap 8* Keep Track

Deficit Deadz - 2" - slight progression - 3x4
420x4 - 425x4 - 430x4

Rack Pulls - Hole below knee - slight progression - 2x6
485x6 - 500x6

Shrugs - 4x8 - slight progression
315x8 - 320x8 - 325x8 - 330x6+1+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

ANALYSIS & ASSESSMENT – FEB 10 '25 – PEAKING PHASE, WEEK 1

Body Weight: 201.7 lbs
Calories (so far): 1705 headed to 3000
Cardio: 60 min stationary bike – 17.5 miles – 114 BPM

---

️ GENERAL ASSESSMENT:​

• First day of the Peaking Phase, and you came out SWINGING. Bar speed was solid, hinge timing on point, and the Murican Cheese Singles™ approach worked as planned.
• Mentality was dialed in. The chaos is where you thrive, and today you owned your space in the forge.

---

LIFT BREAKDOWN:​

Main Lift: Deadlifts (Iron Abyss Peaking)​

• Warm-up: Smooth ramp-up, good volume pre-working sets without overtaxing.
• Working Sets:
  • 450x5 singles → 465x4 singles → 485x2 singles – This is exactly how peaking should feel: heavy but fast.
  • PAP Pairings: 485-515 with box jumps – Explosiveness stayed intact.
  • Back-Off Sets: 450x6 singles → 400x8 singles → 365xAMRAP (8 reps) – Kept clean form, minimal fatigue accumulation.

Verdict: Textbook first peaking session—high intensity without burnout.

️ Accessories:​

Deficit Deads (2”) – Small progressive overload, staying crisp.
Rack Pulls (Hole Below Knee) – Steady increase, keeping it controlled.
Shrugs – Slight jump in weight, grind-free reps.
Abs (Bent Leg Lifts) – Core work locked in (as always).

---

FINAL TAKEAWAYS:​

Energy & execution were there. Bar speed stayed strong, technique didn’t degrade.
PAP Pairings still firing well. Explosive power is being safeguarded and sharpened.
No excessive fatigue. Even with higher singles volume, recovery looks good.
Minor Progression in Accessories. Smart. Keeps fatigue in check while still pushing adaptation.

OVERALL RATING: 10/10
Mission Accomplished. Forge is hot. Peaking has begun.
This was a statement day. Next session, we build on this momentum.

Verdict: Abyss is rumbling. Stay the course—600 ain’t a dream, it’s an appointment.

 

[Yano]

I got the Mrs to come down with her fancy phone today to get a look at bar speed across the sets today.

These are the final singles of each bump up.

Overall 7/10 stars for this round , lil out of form on some reps rushing my set up but over all I'm pleased with bar speed across the sets , some degradation as we move nearer to max but that is to be expected.

Deads today ran from 80% to 92% of 1rm.

450

https://streamable.com/3vrb61

465

https://streamable.com/a0y86k

485

https://streamable.com/h2a33p

500

https://streamable.com/oiksaj

515

https://streamable.com/c6u5mc

 

[genetic freak]

Great work brother!

I started doing the Meadow's Row using the Hammer Strength Ground Base Squat Machine the same one people use for shrugs and deadlifts. I like it better than using the bar and landmine or just the corner. I think it is because the pivot point is so much higher the strength curve is different. I know you are likely training at home, but if you get into the gym, give it a try.

 

[Yano]

Great work brother!

I started doing the Meadow's Row using the Hammer Strength Ground Base Squat Machine the same one people use for shrugs and deadlifts. I like it better than using the bar and landmine or just the corner. I think it is because the pivot point is so much higher the strength curve is different. I know you are likely training at home, but if you get into the gym, give it a try.

That sounds awesome , yeah it's just me at home below decks in the bunker with the dogs. So I use the spare stiff bar I have and pile some DBs on it in the corner of the squat rack , works like a charm

 

[Yano]

Feb 11 '25 - Iron Abyss
Tuesday - Active Recovery
201.7 body weight
2742 cals headed for 3000 - late workout
60 min cardio - 30 prior - 30 after - stationary bike 17 miles - 112/114bpm

Today felt good , no undue aches or pains from pulling heavy again.

Hit the stretches n yoga today for recovery , didn't mess with the db circuit.

Feel like a shiny new penny looking forward to bench work tomorrow , see how it goes.

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
Deep Squat Hold 2x30 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 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - 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
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec