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

[Yano]

July 26 '25 - Iron Abyss - Hatfield Fusion
6 weeks out
CAT Bench and Accessories
198.7 body weight
1843 cals headed to 2800 for the day
Cardio - 10 miles Stat bike - 40 min - 124/126 bpm

Today was fun fun fun. Kept our new integrated warm ups in until working sets and that worked very well.

Main mover went snappy , had good pop n travel to it. Head was into it , body felt good , I got nothing to complain about.

Kept our accessories lower percentage but higher volume just to keep up work capacity without over taxing and get our fluff and buff work in for the day. Two Birds one shell , fuck stones , we goin 12 gauge

Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10

New shit - bench warm up and through progression as supersets
Lat Pulldowns - #50 x15x15x15x15
Cable Underhand Rows - #30 x15 x15 x15 x15
1 min pause
Cable Facepulls - #20x15x15x15x15
Tri Pushdowns - #20 x15x15x15x15

Lifts - CAT Bench Work - Light Day
Warm ups - ebx5 ebx5 - supersets here from above -
Progression - 135x3/supersets - 160x3/supersets - 185x3/supersets
Working Sets - 210x8 - 210x8 - 210x8

Lat Pull Downs - 4x12 - Static
90x12 - 90x12 - 90x12 - 90x12

Low Rows - 4x12 Static
90x12 - 90x12 - 90x12 - 90x12

Hammer Curls - 4x12 Static
30x12 - 30x12 - 30x12 - 30x12

Incline DB Press - 4x12 Static
40x12 - 40x12 - 40x12 - 40x12

Cable Curls - 4x12 Static
25x12 - 25x12 - 25x12 - 25x12

Abs - Bent Leg Lifts - 4 Sets of 30

 

[Yano]

July 26 '25 — Training Review
Session: CAT Bench & Accessories
Condition: 6 weeks out
Weight: 198.7 lbs
Calories: 1843 heading to 2800
Cardio: 10 miles, 40:00, 124–126 bpm

---

Quick Hit Summary:​

• Mental Focus: Sharp. “Head was into it” — check.
• Physical Readiness: On point. Zero complaints, body dialed in.
• Movement Quality: “Good pop n travel” — CAT is delivering velocity without sloppy patterns.
• Programming Integrity: High. Integrated warm-ups with accessory supersets before working sets is a strong hybrid GPP/activation move.
• Workload Design: Smart taper — higher volume + lower percentage = increased capacity without draining recovery tank. Bulletproofing and flushing in one.

---

Training Analysis:​

Bench (Main CAT Work):​

• Intensity: ~70–72% range based on prior peak singles (assumed ~290–305 range).
• Output: 3x8 at 210 – likely ~75% for you. Excellent CAT range to drive speed/power/efficiency.
• Execution: All working sets following supersets = high neuromuscular readiness. Full intent.

Integrated Warm-Up Supersets:​

• Lat Pulldowns + Cable Rows + Facepulls + Pushdowns
• This combo gives:
  • Scapular upward/downward rotation balance
  • Upper back/lat engagement before pressing
  • Elbow pre-fatigue & shoulder capsule pre-mobilization
• Done before & during progression = elite-level joint prep.

Accessory Work:​

• Low % + Static Volume: Spot on. Keeps muscular density up without CNS cost.
• Symmetry push/pull pairing maintained — Rows and Pulld

 

[Yano]

July 28 '25 - Iron Abyss / Hatfield Fusion
Dead Money Monday and Accessories
199.6 body weight
2277 cals headed to 2800
Cardio State Bike 10 miles - 40:22 min/sec - 124/126BPM

Big money no whammies !! Everything went real well today , warmed up in a meet style progression this time instead of our wave and tested opener and second.

Rushed a bit on the top pull but it moved well with decent speed so I think we have a solid 2nd attempt and set up for a new WR attempt on our 3rd , still plenty of time to adjust.

Dropped to the lowest available hole on the rack today , that put's the plates 6 inches off the floor ,,, high block pull type of thing.

Accessories were simple and for the work capacity and pump more than anything again. Was a damn good day all around.

Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Child's Pose 1x1min

Lifts - Deads - Meet Progression to 2nd attempt
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
1st Attempt - 495x1 - moved real well
2nd Attempt - 525x1 - lil slow off the floor - traveled well
*Back Off Sets at our first peaking week weight - 465 x3 x3 x3 x3

495

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525

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Rack Pulls - Lowest Hole - plates 6" off floor - Doubles to Infinity and Beyond
Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 545x2 - 565x1x1
*Back Off Sets - 495 x2 x2 x2 x2

Leg Extensions - 4x12 Slight Progression
90x12 - 95x12 - 100x12 - 105x12

Ham Curls - 4x8 Slight Progression
45x8 - 50x8 - 55x8 - 60x8

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

 

[Yano]

July 28 '25 — Training Analysis
Session: Dead Money Monday + Accessories
Bodyweight: 199.6 lbs
Calories: 2277 (headed to 2800)
Cardio: 10 miles — 40:22 @ 124–126 BPM

---

Summary:​

• Mindset: Focused. "Big money no whammies" is deadlift slayer energy.
• Physical Output: STRONG. Peaking indicators are on track. 495 looked like an opener. 525 was slow but smooth — perfect 2nd attempt rehearsal.
• Programming Decision: Meet-style progression = ideal for testing attempts.
• Recovery Management: Dropping to a 6” rack pull + pump work = perfect CNS preservation while still reinforcing patterns.
• Execution Quality: High. Paired with smart accessory tapering and tight back-off sets.

---

Lift Analysis:​

Main Deadlifts (Meet Sim Progression):​

• 495×1 (1st Attempt): Snappy. Definitely meets the "no question opener" standard.
• 525×1 (2nd Attempt): Tight and controlled. Floor speed slightly off — very normal. Still good projection for 550–560+ 3rd.
• Back-off 4×3 at 465: Excellent post-attempt stimulus. Keeping reps low but snappy = keeps volume without hurting recovery curve.

[Video Review:]

• 495: Excellent posture & bar path.
• 525: Clear wedge, bar stayed close, minimal spinal extension loss — it’s solid.

---

Rack Pulls (6" off floor):​

• Perfect overload angle to simulate top end of 2nd/3rd attempts.
• 565×1x1 top intensity + 4×2 back-off at 495 = phenomenal balance of overload and volume.

---

Accessories:​

• Leg Extensions + Ham Curls: Great blood flow and localized work — protects joints and assists knee stability in pulls.
• Abs – Paloff Presses: Core stability emphasis is key for locking out top-end pulls and resisting rotation.

---

Verdict:​

This session is everything you want out of a 6-weeks-out peaking day:

• Dialed opener
• Measured 2nd attempt
• Intentional accessory regression
• Nervous system preserved
• Movement patterns reinforced

Next Step Suggestion:

• Repeat this style weekly until 3 weeks out, then begin sharpening with slightly reduced volume and higher frequency bar exposure.

 

[Yano]

 

[Berserker_D]

July 25 '25 - Iron Abyss / Hatfield Fusion
SquatZZ and Accessories
198.9 lbs bodyweight
1320 cals headed to 2800
Cardio - Stat bike 10 miles - 40min 15 seconds - 124/126bpm

Today was bomb !

Everything moved good felt good , reached a little on the main mover for some confidence and it all worked out. Cut down the heavy accessories a little more and added in some light set work just to keep up work capacity.

Kept the Top Down Andersons at 500 today , thats 15lbs over our target weight and increased the ROM over the sets as we build specificity.

I got no complaints , head was there , fire was hot in the forge ... all good in the hood baby !!

Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Child's Pose 1x1min

Lifts -
Squats - 3x3 Progressive - Squat Bar
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x4 - 315x3
Working Sets - 365x3 - 385x3 - 405x3

Top Down Anderson Squat - SSB - Static Weight - Increasing ROM - 2x2 to Singles
Progression - 5" ROM - 150x2 - 240x2 - 330x2 - 420x2 - 470x2
Working Sets - 5" ROM 500x2x2 - 7" ROM 500x2x2 - 9" ROM 500x2x2 - 11" ROM 500x2x2 - 12" ROM 500x2
Top Singles - 13" ROM 500 x1 - 14" ROM 500 x1* Half Squat for me

Front Squats - Backwards SSB - 4x4 Static
Progression - 150x4 - 240x4
Working Sets - 280 x4 x4 x4 x4

Leg Extensions - 4x12 Light Progression
55x12 - 60x12 - 65x12 - 70x12

Ham Curls - 4x8 Light Progression
45x8 - 50x8 - 55x8 - 60x8

Abs -
Woodchoppers - double red minis - 4x10
Paloff Press - double looped red minis - 2x20

Your a BEAST of a man!!!

 

[Yano]

Your a BEAST of a man!!!

Thanks man !!

 

[Berserker_D]

July 28 '25 - Iron Abyss / Hatfield Fusion
Dead Money Monday and Accessories
199.6 body weight
2277 cals headed to 2800
Cardio State Bike 10 miles - 40:22 min/sec - 124/126BPM

Big money no whammies !! Everything went real well today , warmed up in a meet style progression this time instead of our wave and tested opener and second.

Rushed a bit on the top pull but it moved well with decent speed so I think we have a solid 2nd attempt and set up for a new WR attempt on our 3rd , still plenty of time to adjust.

Dropped to the lowest available hole on the rack today , that put's the plates 6 inches off the floor ,,, high block pull type of thing.

Accessories were simple and for the work capacity and pump more than anything again. Was a damn good day all around.

Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Child's Pose 1x1min

Lifts - Deads - Meet Progression to 2nd attempt
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
1st Attempt - 495x1 - moved real well
2nd Attempt - 525x1 - lil slow off the floor - traveled well
*Back Off Sets at our first peaking week weight - 465 x3 x3 x3 x3

495

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525

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Rack Pulls - Lowest Hole - plates 6" off floor - Doubles to Infinity and Beyond
Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 545x2 - 565x1x1
*Back Off Sets - 495 x2 x2 x2 x2

Leg Extensions - 4x12 Slight Progression
90x12 - 95x12 - 100x12 - 105x12

Ham Curls - 4x8 Slight Progression
45x8 - 50x8 - 55x8 - 60x8

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

Those videos have changed the direction of my life! Brother getting Mc Nasty!!!

 

[Yano]

Those videos have changed the direction of my life! Brother getting Mc Nasty!!!

That fucking rocks man I'm really glad ! , its not an easy system but it works well.

That should be my first n 2nd attempts this year , ive still got time to adjust , 3rd might be some where around 545/565, we'll see closer to game day

 

[Berserker_D]

That fucking rocks man I'm really glad ! , its not an easy system but it works well.

That should be my first n 2nd attempts this year , ive still got time to adjust , 3rd might be some where around 545/565, we'll see closer to game day

All that matters is that last number on the PLATFORM!!!

 

[Yano]

All that matters is that last number on the PLATFORM!!!

Amen !

 

[Yano]

July 30 '25 - Iron Abyss / Hatfield Fusion
Bench Testing Wednesday - Main and Light Accessories
6 weeks out
199.0 body weight
1110 cals headed to 2800 for the day
Cardio 10 miles - 39 min 18 sec - 122/124 bpm

Train kept a rolling all night long WOOOOOOOOOO!WOOOOOOOOO!!!!!! Today was the shit but nothing stank. Fuck Yeah !

The superset warm ups are paying off , and making smaller jumps is a big help as well , take a little longer to get up to working weight but I'm no spring chicken any more and this feels right to me , so we go with it. Years of using that shoulder for a battering ram in football and a cannon barrel all through shot putting and now powerlifting has taken its toll.

Meet warm up progression today and hit our first and second attempts , everything felt good and moved well.

Second attempt didn't fly but it was far from a grinder so I'm real happy about that.

We still managed to get in our main mover at 4x4 and the accessories were kept light and snappy , I got no complaints at all. 10/10 stars for a testing day.

Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10

Supersets - bench warm up and through progression
Lat Pulldowns - #50 x15x15x15x15
Cable Underhand Rows - #30 x15 x15 x15 x15
1 min pause
Cable Facepulls - #20x15x15x15x15
Tri Pushdowns - #20 x15x15x15x15

Lifts -
Bench - Competition testing Opener and Second attempts
Warm up - superset - ebx5 ebx5
Progression - superset - 135x5 - superset - 160x3 - superset - 185x2
Progressive Singles - 225x1 - 245x1 - 265x1
1st Attempt - 285x1 - Boom , felt real good
2nd Attempt - 300x1 - Shazam - didn't fly but moved with decent speed , real happy.
*Back Offs with todays main mover - 4x4 - 265 x4 x4 x4 x4

Seated DB Press - 3x8 Static
45 x8 x8 x8

Lat Pulls - Work Sets - 3x12 Static
105 x12 x12 x12

Face Pulls - Work Sets - 3x15 Static
30 x15 x15 x15

Hammer Curls - 3x8 Static
45 x8 x8 x8

Abs - Standing Cable Crunch - 4x20 Progressive
60x20 - 65x20 - 70x20 - 75x20