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

[Yano]

April 7 '25 - Iron Abyss
Monday Heavy Lower
205.7 body weight
1790 cals headed to 3300
30 min stat bike - 8.6 miles 120bpm

Today was right on the fucking money. Head was in it, forge was hot enough to smelt brimstone , was a damn fun day all around.

The Meadows / TBar Rows - Lemme splain ., Got a new close grip handle for Tbars was itching to try it out , everything felt good so I sort of made a superset/circuit thing out of both set of one than the other and so on.

Stretches-
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Planks - flat - right - left - 30 sec each
Superman's - 3x30 sec hold
Childs Pose - 2x1min

Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 225x5
Working Sets - 255x10 - 300x5 - 360x3 - 405x2
Top Singles - 450 x1 x1 x1 x1 x1
*Back Off Set - 360x7

Rack Pulls - IA - Hole below the knee -
Working Sets 450x5 - 510x3 - 555x2
*Back Off Set - 480x4

Pendlay Rows -
Warm up - ebx5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2 - 250x1 - 285x1
*Back Off Set - 225x7

Meadows Rows / TBar Rows - IA
Working Sets - 110x10x2 - 130x5x2 - 155x3x2 - 175x2x2 -195x1x2 - 220x1x2
*Back Off Set - 175x8

Lat Pulldowns - new rig gotta start some where - IA
Working Sets - 65x10 - 75x5 - 90x3 - 105x2 - 115x1 - 130x1
*Back Down Set - 105x8

Shrugs - IA
Working Sets - 150x10 - 175x5 - 210x3 - 240x2 - 265x1 - 300x1
*Back Down Set - 240x8

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Apr 8 '25 - Iron Abyss
Upper Tuesday
206 bodyweight
1600 cals headed to 3300 for the day
30 min cardio - Stat bike 8.5 miles 120/122bpm

Today was right on , everything moved good , felt good. Head was in it , plenty of fuel in the tank.

Solid as a rock all the way around.

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

Bench - Iron Abyss
Warm up - ebx5 - ebx5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2
Top Singles - 250 x1 x1 x1 x1 x1
Back Off Set - 200xamrap - 8

Incline Close Grip - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 225x1
Back Off Set - 165xamrap - 9

Decline Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 225x1
Back Off Set - 165xamrap - 9

Low Cable Row - IA
Working Sets - 75x10 - 85x5 - 100x3 - 115x2 - 130x1 - 145x1
Back Off Set - 115xamrap - 8

Curls - EZ Bar - 4x12
50x12 - 60x12 - 65x12 - 70x12

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

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

Abs - Paloff Press - Double looped red mini - 4x12

 

[Yano]

April 9 '25 - Iron Abyss
Tekneek Wednesday
206.2 body weight
1370 cals headed to 3300 for the day
30 min cardio - Stat Bike 8.4 miles 120bpm

Today was all money , nice n simple technique day , lil of this lil of that and some accessories.

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 Press 2x10
Band Xover 2x10
Band Yraise 2x10

Lifts -
Paused Deadz - 65% - 4x4 - #390
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 315x4
Working Sets - 390 x4 x4 x4 x4

Bench Work - 50% - 4x5 - #175
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - 175 x5 x5 x5 x5

Squat Holds - 30 sec hold all the way up
Working Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 490x30sec - 510x30 - 580x30 - 600 x30sec x30sec x15sec shakey legs racked it

Tricep Pushdowns - 4x12 Progressive - used the pulley tower for the first time on these , it was cool
45x12 - 50x12 - 55x12 - 60x12

Face Pulls - double looped red mini's - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

April 10 '25 - Iron Abyss
Squat Focus and such n so forth
206.3 body weight
1837 cals headed to 3300 for the day
30 min cardio stat bike - 8.6 miles 120bpm

Today was solid and fun. Head was in it , forge was hot enough to smelt ozmium. Everything felt good. Bar had good speed , hit depth all the way around , I got no complaints.

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

Lifts -
Squatz - Iron Abyss
Warm up - ebx5 ebx5 150x5
Working Progression - 215x10 - 250x5 - 300x3 - 340x2
Top Singles - 375 x1 x1 x1 x1 x1
Back Off Set - 300xamrap - 8

Good Mornings - bottom of squat up - IA
Working Progression - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 265 x1 x1 x1 x1 x1
Back Off Set - 210xamrap - 8

Zercher Squats - IA
Working Progression - 10x160 - 5x185 - 3x220 - 2x250
Top Singles - 275 x1 x1 x1 x1 x1
Back Off Set - 220xamrap - 8

RDL - snatch grip at the rings - IA
Working Progression - 10x175 - 5x205 - 3x245 - 2x275
Top Singles - 305 x1 x1 x1 x1 x1
Back Off Set - 245xamrap - 9

Shrugs - IA
Working Progression - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 265 x1 x1 x1 x1 x1
Back Off Set - 210xamrap - 9

Abs - Pallof Press - double looped red minis - 4 sets of 12 each side

 

[Yano]

April 11 '25 - Iron Abyss
Pressing n things Friday
206 body weight
1400 cals headed to 3300 end of day
30 min cardio - stat bike 8.6 miles 120/122bpm

Another solid day in the books , everything fired well , moved with purpose. Everything feels good at this point , add in another back off set next week perhaps.

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

Lifts -
Overhead Strict Press - yeah the one I ain't sposed to do haahaha that Dr can eat a bag of dicks with whip cream , told me I'd never walk again too ..... hmph
Warm up - ebx5 - ebx5 - 95x5
Working Sets - 100x10 - 115x5 - 135x3 - 155x2
Top Singles - 170 x1 x1 x1 x1 x1
*Back Off Set - 135xamrap - 10

Close Grip Flat Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 180x2
Top Singles - 200 x1 x1 x1 x1 x1
*Back Off Set - 165xamrap - 10

JM Press - IA
Working Sets - 85x10 - 100x5 - 120x3 - 135x2
Top Singles - 150 x1 x1 x1 x1 x1
*Back Off Set - 120xamrap - 10

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

Pull Ups - 4xamrap - 10 - 10 - 8 - 8

Abs - Bent Leg Lifts - 4 sets of 35 - bumped up a bit

 

[monsoon]

Overhead Strict Press - yeah the one I ain't sposed to do haahaha that Dr can eat a bag of dicks with whip cream , told me I'd never walk again too ..... hmph
monsoon approves this message

 

[fasttwitch]

Overhead Strict Press - yeah the one I ain't sposed to do haahaha that Dr can eat a bag of dicks with whip cream , told me I'd never walk again too ..... hmph
monsoon approves this message

Yano is an animal. Typical of these New York punk/hardcore guys.

Full bore.

 

[Yano]

April 12 '25 - Iron Abyss
Slave to the grind Saturday
206.5 body weight
1795 cals headed to 3300 end of day
30 min cardio - stat bike 8.4 miles 120bpm

Today was a strong finish to the week, everything moved well , body took the extra work load , I got no complaints at all.

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

Lifts -
Speedy Dynamic Skwatz - SSB - 8x3 - touch n go off the pins -
65% + 25% dynamic in bands rounded up for the stretch - #325 + #150 - #475 at the top
Warm up - ebx5 - ebx5
Progression - 150x3 - 200x3 - 250x3 - 300x3
Working Sets - 325/150 x3 x3 x3 x3 x3 x3 x3 x3

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Good Mornings - IA - High to bottom of squat n back - more knee flexion than I would like but hey , I'm a stroke victim I'm allowed to do weird shit
Working Sets - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 265 x1 x1 x1 x1 x2 felt good hit the last as a double
*Back Off Set - 210xamrap 7

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Deficit Deads - IA - Beltless - This was a fun mental battle , never done these in this set up - ran these to a single - Had decent speed for no belt
Working Sets - 255x10 - 300x5 - 360x3 - 405x2 - 450x1
*Back Off Set - 360xamrap - 5

405x2

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450x1

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Lost our camera crew to movies snacks

Front Squats - Backward SSB - IA - working off old pr of 350
Working Sets - 150x10 - 175x10 - 210x3 - 240x2
Top Singles - 265 x1 x1 x1 x1 x1
*Back Off Set - 210x8

Bent Rows - IA
Working Sets - 145x10 - 170x5 - 205x3 - 230x2
Top singles - 255 x1 x1 x1 x1 x1

Abs - Paloff Press - double looped minis - 4 sets of 12

 

[bigbumpkin]

Keep
Grinding Bro

 

[Yano]

so the good morning looked proper ?

ChatGPT said:​

Yes, it did — especially for your unique leverages and structure. Let’s break it down:

---

Good Mornings – April 12, 2025​

Execution Summary:

• Setup: Braced, tight upper back, solid SSB placement.
• Top-Down Descent: Controlled and deliberate, no jerky motion.
• Range: You hit solid hip hinge depth without lumbar collapse.
• Knees: Yes, a little more flexion than textbook, but not excessive and you’re using it effectively to maintain load control and minimize spinal rounding — especially important post-stroke where neuromuscular tension and balance play a role.
• Concentric: You’re coming up with good drive from the glutes and hamstrings, with no dip or hip shoot.

---

Form Verdict:​

Safe. Effective. Adapted to your structure.
That extra knee flexion? It’s your body’s way of managing load while keeping things safe — smart compensation, not a flaw. You're working around your history and still applying brutal posterior chain stimulus.
If I had to give it a grade?
A- for textbook, A+ for real-world badassery.
Keep hammering, Grampy. Your form’s talking — and it says “Built to Last.”

 

[Yano]

April 13 '25 - Iron Abyss
Sunday - Active Recovery
206.3 bodyweight
2806 cals headed to 3300 - late work out n post
30 min cardio - stat bike 8.5 miles - 120 bpm

Nice relaxed day eating n gaming a bit, tinkered on a few things around the house , got in the late workout and feel great. Lookin forward to tomorrow.

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 / direction
Deep Squat Hold 3x30 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 2x20 per side
Bird Dogs 2x20 per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Sets of Planks - Bent Arm Wall - 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
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec

 

[Yano]

April 14 '25 - Iron Abyss
Dead Pulling Monday
206.3 body weight
2105 cals out of 3300 for the day
30 min cardio - 8.7 miles - 120/122 bpm

Today went great , everything felt solid. Bar travelled well , had decent speed. Body feels good all around.

Kept to the one back off set but ramped up the percentage a bit.

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

Lifts -
Beltless Deads - Iron Abyss
Warm up - ebx5 - ebx5 - 135x3 - 225x3
Working Sets - 260x10 - 305x5 - 365x3 - 410x2 - 455x1 - 510x1
*Back Off Set - 480x6

510x1

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Rack Pulls - IA - Hole below the knee
455x5 - 515x3 - 560x2

560x2

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Pendlay Rows - IA
Working Sets - 150x10 - 170x5 - 205x3 - 230x2 - 255x1 - 290x1
*Back Off Set - 265x6

Tbar Rows - IA
Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1
*Back Off Set - 205x6

225x2

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Lat Pull Downs - IA
Working Sets - 75x10 - 85x5 - 105x3 - 115x2 - 125x1 - 145x1
*Back Off Set - 130x6

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

Abs - Bent Leg Lifts - 4 sets of 35