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

[Yano]

May 19 '25 - Iron Abyss/Hatfield Fusion
Testing - Week 1
Monday - Deadz n Stuff
203.4 lbs after refeed on Sunday
1485 cals - headed to 2800 for the day
30 min cardio stat bike uphill - 8 miles - 130/132 bpm

In the timeless words of that great American philosopher John McClane , immortalized in the documentary Die Hard
- Yippee Ki-Yay Motherfucker !!!

Bar moved great , good speed good travel , rack pulls popped , elbow is warm and thick feeling but no pain to speak of or discomfort and I can still pick up my coffee cup , bonus !!

Today felt freaking great !! Volume feels good , intensity is up there but it's not murderous. I feel like i've put in a damn good amount of work but I'm not dead inside and my cns isn't shaky feeling or like im standing in water up to my waist rocking with the waves.

Started out by just flossing the elbow with a red mini , put 10lbs on the cable and used the band for my handle soon as the weight started to move i hit another rep ,, no weight really just flossing ,bump bump bump bump - 5 sets of 20

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 -
DEDZ - IA/Hatfield Fusion
Warm ups - ebx5 ebx5 - 135x5 - 225x3 - 315x2 - 405x1 - 435x1
Working Sets - 475 x3 x3 x3 x3 x3

Rack Pulls - IA
Working Sets - 465x5 - 525x3 - 570x2

Lat Pulldowns - IA
Working Sets - 110x10 - 120x5 - 140x3 - 150x2 - 160x1

T Bar Rows - IA
Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1

Low Cable Rows - underhand grip - IA
Working Sets - 115x10 - 130x5 - 150x3 - 170x2 - 185x1

Bent Leg Lifts - 4 sets of 30

 

[Yano]

May 20 '25 - Abyss/Hatfield Fusion
Testing Week 1
Tuesday Heavy Bench
201.4 body weight
1311 cals headed to 3000 end of day
30 min cardio - stat bike uphill - 8 miles - 130/132 bpm

Swung on and hit , its going back back back , past the warning track , it's outta here !! HOME RUN !!

Today was fun , just plain fun. I'm enjoying this so far even if it is only the second day.

Momentum keeps up , work gets done but its not grind everything flows nice and seems to stack nice body wise.

Feel like I put in solid work , i'm tired but i'm not blown out and spacey in the head. Bonus !

Slept good , ate good , feel good , I got no complaints. Even the wonky elbow is mostly smiley today.

Bar moved well traveled well , kept the groove and had a damn good time.

Stretches - More Light Cable Flossing - all 10#
Band Press - 2x20
Band Pull Aparts 2x20
Cable Push Downs - 2x20
Cable Face Pulls - 2x20
Cable Curls - 2x20
Caqble Xovers 2x20

Lifts -
Comp Bench - IA/Hatfield - 5x3
Warm ups - ebx5 ebx5 - 135x5 - 185x3 - 205x2 - 225x1
Working Sets - 255 x3 x3 x3
*PAP - 4 exPushUps - 255x3 - 4 exPushUps - 255x3
**PAP felt real good today bar picked up some speed

Pin Press w/chains #40 - Tempo - 3 count down pause boom -
Took a minute to find a proper opener with these
Working Sets - 205/40x5 - 225/40x3 - 245/40x2

Incline Bench - Wide Grip - Pinkys at the rings
Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1

Decline Bench - Wide Grip - Pinkys at the rings
Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1

Not a typo , Incline n Decline have the same PR so it's the same numbers.

JM Press - IA - Went wide on bench so used these today for close grip work -
Working Sets - 100x10 - 115x5 - 135x3 - 150x2 - 165x1

Standing Cable Curls - 5x10 - heavier than flossing lighter than work - for the elbow
Working Sets - 20x10 - 25x10 - 30x10 - 35x10 - 40x10

Paloff Press - Double looped red mini - 4 sets of 20

 

[Yano]

May 21 '25 - Iron Abyss/Hatfield Fusion
Testing Week 1
Squat down on it Wednesday
199.9 body weight
1461 cals headed to 2800 for the day
30 min cardio - stat bike uphill - 8 miles 130/132bpm

Today was golden , bar moved well , head was into it, body feels good.

Ate good , slept good , fuck I feel like a shiny new penny.

Squats went and moved well right up to the final set, last rep was a slow but not a killer grind. Was what I expected honestly.

Short heavy waves for the accessories felt good and it makes the work out pick up momentum in your head you get that 5 set done and feel instantly fired up for the 3 set mentally.

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 - IA/Hatfield - 5x3 -
Warm ups - ebx5 ebx5
Progression - 150x3 - 240x3 - 290x2 - 330x1
Working Sets - 375 x3 x3 x3
*PAP Sets - 4 box jumps 20 inches 375x3 - 4 box jumps 20 inches 375x3 - definite change in speed n feel on the first 2 squats , 3rd not so much

Paused Deads - Fusion Wave
Freebies - 375x3 forgot I was doing pauses (y)
Redo
Working Sets - 375x5 - 395x3 - 415x2



Good Mornings - top down tempo slow 2 count stop on pins back up -
Working Sets - 230x5 - 265x3 - 300x2

Zerchers - Fusion Wave
Working Sets - 240x5 - 275x3 - 315x2

Wide Grip RDL - Pinkys at the rings - Fusion Wave
Working Sets - 240x5 - 275x3 - 315x2

Abs - Standing Cable Crunches - 60x15 - 65x15 - 70x15 - 75x15

 

[Yano]

May 22 '25 - Iron Abyss/Hatfield Fusion
Test Week 1 - Speed Dead Thursday CAT Edition
199.3 body weight
1896 cals headed to 2800 for the day
30 min cardio - stat bike uphill - 8 miles - 130/132bpm

Today was fun , head was into it, body felt good, ate a pile of food ,slept ok , not the best but decent. Was a good day.

Main deads had good speed ,felt proper , had decent movement and pop for 450.

Hit sumos for the main accessory , and it was what I expected lol a lot of odd setting up and fucking around until it felt ok.

In the end as short as I am I don't have to worry about bringing my hips forward all that much , by the time i push away with my legs , i'm upright , I'm its not proper but it felt good.

The sets of 6 I had to slow down a bit to get right I filmed one fast one and it was horrible , looks like some kind of fucked up SDL thing.

Elbow did not want Meadows Rows yet, subbed in another round of Lat Pulldowns for em

All in all 10/10 stars, was damn good time.

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 - Abyss/Hatfield Fusion 5x2 CAT
Warm ups - ebx5 ebx5
Progression - 135x2 - 225x2 - 315x2 - 365x1 - 405x1
Working Sets - 455 cus its easy plating - x2 x2 x2 x2 x2

Final set of doubles at 455

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Sumo Deads - Abyss /Hatfield Fusion 4x6 CAT
Progression - 135x3 - 225x3 - 315x3 - 365x3
Working Sets - 375 x6 x6 x6 x6

Final Set of 6 fast as I could pull , its horrible hahahaah

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An cus I had to know just where I could reach too
1 ugly 455

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Pendlay Rows - IA
Working Sets - 155x10 - 175x5 - 210x3 - 235x2 - 260x1

Lat Pulldowns - IA
Working Sets - 115x10 - 120x5 - 145x3 - 155x2 - 165x1

Shrugs - IA
Working Sets - 170x10 - 195x5 - 230x3 - 260x2 - 285x1

Abs - Bent Leg Lifts - 4 sets of 40

 

[Yano]

May 23 '25 - Iron Abyss/Hatfield Fusion
Test Week 1 - Friday Bench CAT
199.4 body weight
1620 cals headed to 2800 for the day
30 min stat bike uphill - 8 miles 130/132bpm

Today was freaking great ! Everything moved well , had good pop to it and travel. I had a hell of a lot of fun , it was quick moved well and never felt like it dragged on.

In fact i had to check my notes twice cus it went so smooth I thought I had forgotten a lift.

Flossing -
red mini band
Tricep press downs - 2x20
Face Pulls 2x20
Curls 2x20

Stretches / Warm ups
Wall Stretch - 3x20sec hold
Cable Xovers 2x10
Y Raises 2x10
Wall Angels 2x10

Lifts -
Comp Bench - CAT 5x2 - Fast
Warm ups - ebx5 ebx5
Progression - 135x2 - 185x2 - 225x2
Working Sets - 240 x2 x2 x2 x2 x2

Pin/Simulated Board Press Wave 532 / chains #40
Object of this is to work to 5x3 then move up the ladder
Full Rom - 225/40x5
Up 2 holes - 235/40x3
Up 2 holes - 245/40x2 - oy vey that was like moving a house

If I got this right I plan on rotating close n wide grip through the bench work from heavy to light days. Then work JMs on wide bench day and Spotos on close grip day.

Incline n Decline and Spoto have the same PR but are in different places in the wave so it looks like a weird typo

Incline Close Grip Bench - IA Wave
Working Sets - 140x10 - 160x6 - 190x4 - 210x3 - 230x2

Decline Close Grip Bench - IA Wave
Working Sets - 140x10 - 160x6 - 190x4 - 210x3 - 230x2

Spoto Press - IA Wave - Pinkys at rings
Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1

Abs - Paloff Press - Double looped red mini - 4 sets of 20

 

[Yano]

Saturdays Workout

May 24 , '25 - Iron Abyss / Hatfield Fusion
Speed Squats n Such Saturday
199.6 body weight
1500 cals headed to 2800 for the day
30 min cardio - 15 min before n 15 after uphill still - 130/132 bpm

Ok , today went fucking GREAT until it didnt lol then some shit went weird AF.

Bar moved good had decent speed , squats fired great , gms were good deficits were on point SDL's the issue was with front squats.

2nd rep of the double set , I got stalled at the pins , down shifted and when I started coming up rounded too far over compressing my chest...well , something there crunched.

Along the inner pec line center chest , hurts like fuck to expand my chest, cough , yell , sing , but the pec itself doesnt feel torn ... from past experience it kind of feels like a cracked rib but its in a weird fucking spot .

Other than that , it was fucking awesome haahahaha.

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 - 5x2 - SSB - light day
Warm ups - ebx5 ebx5
Progression - 150x2 - 200x2 - 240x2 - 290x1 - 330x1
Working Sets - 350 x2 x2 x2 x2 x2

final double

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Seated GM - SSB - Fusion Wave
Working Sets - 290x5 - 330x3 - 360x2

final double

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Deficit Deads - 3" - old ass thick york plate n 2 pieces of plywood
Progression - 135x5 - 225x3 - 315x2
Work Sets - 365x5 - 420x3 - 480x2

final double

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SDL - lost my camera crew to the kids
Working Sets - 340x5 - 395x3 - 450x2

Front Squats - the last set on the 2nd rep of doubles is where it went wrong
Progression - 150x3 - 200x2 - 240x1
Working Sets - 265x5 - 310x3 - 355x2

final double - 2nd rep is the killer - you can even see the stumble and hear the oh fuck haahahaah

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Standing Cable Crunches - no camera crew for these either
Working Sets - 60x20 - 65x20 - 70x20 - 75x20

 

[Yano]

Gota wait for more pics to come back but the Doc says I called it right after the exams.

2nd rib and intercostal cartilage are cracked where it connects to my sternum. Which is why I feel it click n recrunch laying flat and pressing my shoulders n spine back flat.

The deeper chest pain he says is bruising and being that part of the rib is directly over the ascending aorta he said some crap about being lucky.

I showed him the video of it on the ol ladies phone when it happened ,you cant see anything but me stumble n hear the oh fuck oh fuck

2nd rep is when it happened

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[Yano]

May 28 '25 - Iron Abyss / Hatfield Fusion
Healing up / Deloading
198.9 body weight
1480 cals headed to 2800 for the day
30 min cardio - uphill stat bike 8 miles 130/132 bpm

Ok I stuck to the deload programming ... its not easy for my brain but I know I gota rest sooooo

Today was quick simple and all in all felt good.

There was some initial discomfort in the chest where the break is but after taking way more time than usual between warm ups everything seemed to wake up and come into it's own.

No heroics , nothing special , explosive or fast. Smooth and simple.

Bar traveled well , path was clean , no weird compensating or twisting , leaning. 10/10 stars !!

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 - 5x4 - SSB - 65% 1rm
Warm ups - ebx5 ebx5
Progression - 150x4 - 200x3 - 240x2 - 260x1
Working Sets - 280 x4 x4 x4 x4 x4

Abs - Bent Leg Lifts - 4 sets of 40

 

[Yano]

May 30 '25 - Iron Abyss / Hatfield Fusion
Deload - Healing
199 body weight
860 cals headed to 2800 - too damn hot to wanna eat
30min cardio uphill stat bike - 8 miles 130/132bpm

OK First things first

Monday - moved well and felt good for the workout , chest is still a bit tight DL'ing so we stuck to the deloading 65% and it went well.

Tuesday - moved real well , got to our proper number for our programming , 240 felt good with no real discomfort to speak of , faint pressure n tightness.

For the Accessories - I just took 30# DB's and worked em slow and steady getting as much ROM and stretch as I could out of them ,,, feeder sets, heavy flossing .. what ever you want to call it , elbow and delt/pec rib loved it.

Both days were positive for mind body and soul , as long as we're taking small steps forward, we're still moving forward and that's all that matters.

Monday - Deads -
Chest still sore but functional

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 - Deload - 5x4 65% 1rm
Warm ups - ebx5 ebx5
Progression - 135x4 - 225x3 - 315x2 - 365x1
Working Sets 390 x4 x4 x4 x4

Abs - Bent Leg Lifts - 4 sets of 20

Tuesday -

Stretches -
Face Pulls 2x20
Curls 2x20
Wall Stretch - 3x20sec hold
Cable Xovers 2x10
Y Raises 2x10
Wall Angels 2x10

Lifts -
Bench - IA/Hatfield Fusion - 5x2 - proper programming weight
Warm ups - ebx5 ebx5
Progression - 135x4 - 185x3 - 205x2 - 225x1
Working Sets - 240 x2 x2 x2 x2 x2

Incline Bench DB - #30 5 sets of 10

Decline Bench DB - #30 5 sets of 10

Cable Tricep Pushdowns - #30 5 sets of 10

Abs - Standing Cable Crunches #70 4 sets of 20

 

[Yano]

May 31 '25 - Iron Abyss / Hatfield Fusion
Deload / Healing - Squatyness n thing
198.9 body weight
980 cals headed to 2800 for the day
30 min cardio - uphill stat bike - 8 miles 130/132 bpm

In the timeless and reverent words of our great American philosophical hydration expert the Kool Aid Man when he said - OH YEAAAH !!!

Chest is still stiff and has pressure where the rib/cartilage is broken but as I took my time through my warm ups and initial squat progression it reached a solid state if you will.

It was there but not game changing and didn't change or progress so ,, bonus !!

Hit our proper number for CAT Day squats , I put a little oomph into it out of the hole but no detonation.

I did on the first rep at working weight , was the only time rib/chest pressure increased so I used a bit of quickness but nothing stupid.

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
Sphinx Pose - 2x30 hold
Child's Pose 1x1min

Lifts -
Squats - IA/Hatfield 5x2 SSB
Warm Ups - ebx5 ebx5
Progression - 150x2 - 200x2 - 240x2 - 290x2 - 315x2 - 335x2
Working Sets - 355 x2 x2 x2 x2 x2

Yeah Yeah it's a deload --
Rest of the program is just a base weight wave to keep mobility and work my chest n bracing a bit with no bit weight.

Power flossing if you will.

Seated Good Morning - IA/Hatfield Wave
Working Progression - 150x5 - 170x3 - 190x2

Zercher Squat - IA/Hatfield Wave
Working Progression - 135x5 - 155x3 - 175x2

Band Pull Throughs - looped red mini band - 4 sets of 15

Abs - Bent Leg Lifts - 4 sets of 40

 

[Yano]

Monday June 2 '25 - Iron Abyss Hatfield Fusion
Healing - Testing Limits - Dead Monday
199.4 body weight
1242 cals headed to 2800 for the day
30 min cardio uphill stat bike - 8 miles 130/132bpm

Ok today was right on the money for mind body and soul but we went off the reservation for sets n reps... WTF sometimes ya gota just roll the dice n move your mice

Everything felt good today, hip , chest, elbow , we all kind of came to an agreement for the first time in a couple of weeks, it was nice.

Bar moved good , had speed , travel was tight I got no complaints.

I blew sets n reps today but did exceed expected numbers, hopefully it all comes out right in the was and wasn't just a wasted day.

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 - IA/Hatfield Fusion
No sets n reps I just pulled
Warm up - ebx5 ebx5
Working Progression - 135x4 - 225x3 - 315x2 - 405x2 - 455x1+1 - 475x1 - 500x1 - 525x1*felt good moved good , chest was tight called it here with a smile

Rack Pulls - Hole Below Knee - IA/Hatfield Fusion
Again I just pulled
Working Progression - 135x5 - 225x4 - 315x3 - 405x2 - 455x2 - 495x1+1 - 545x2 - 575x1+1

Deficit Deads - IA/Hatfield Fusion - 3"
Working Sets - 420x5 - 435x2 - 450 x1 sore chest x1

RDL - IA/Hatfield Fusion
Working Sets - 370x5 - 390x3 - 420xouch - backed down to 405x1+1 chest feels stiff - little sore but not painful

Abs - Bent Leg Lifts 4 sets of 20

 

[Yano]

June 3 '25 - Iron Abyss / Hatfield Fusion
Tuesday - Heavy Bench + Accessories
199.1 body weight
1472 cals headed to 2800 for the day
30 min uphill stat bike - 8 miles 130/132 bpm

Today was money in the bank , chest got tight near top end work but we made it around the obstacle just fine.

After the first set of 4 at 255 , I realized the chest just wasn't healed up enough , dropped to sets of 3 , felt good ,when that got tight, dropped to doubles. Got in all of our reps at 255 we needed for the day just not in a 5x4 .... score in my book.

Accessories moved well , felt good , had to break up the final sets into 3+2 and 2+2 for the same reason as above but we got all our reps in , so i'm counting this as a win as well.

I'll repeat this session until we get proper sets n reps and move up from there. No shame in our game.

Bar moved well , had good speed , head and heart were in it for the full fight , everything felt good and the slight discomfort was expected at top end and not off putting , just have to adjust adapt and overcome. Simple.

Stretching -
Atypical Functional Training (y)
2 hours gardening pulling weeds / planting
1 hour weed wacking
30 min raking and wishing I had a goat

Lifts -
Bench - 5x4 adjusted for chest injury
Warm up - ebx5 ebx5
Progression - 135x4 - 185x3 - 205x2 - 225x1 - 245x1
Working Sets - 255 x4 x3 x3 x3 x2 x2 4 explosive pushups x2 4 explosive pushups x2

Incline Bench Wide Grip - IA
Working Progression - 140x10 - 160x8 - 190x6 - 210x3+2 - 230x2x2

Decline Bench Wide Grip - IA
Working Progression - 140x10 - 160x8 - 190x6 - 210x3+2 - 230x2+2

JM Press - IA
Working Progression - 100x10 - 115x7 - 135x5 - 150x4 - 165x3

Abs - Mixed Bag for fun
Paloff Press - double looped red mini - 2x20
Wood Choppers - double looped red mini - 2x20