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

[Yano]

Jan 5 '26 - Iron Abyss
Mon - Squatz Bench and accessories
213.7 body weight
2680 cals for the day
Cardio Stat Bike - Time - 38 min 10 seconds - Distance 10.06 miles

Today was solid AF , pushed a few things , hit an easy PR on zerchers , I got no complaints.

Body felt good,head held together WOOOOOOOOOOOOOO!!!

Bar moved well ,even the pr flew so it gave me a bit of a mental boost about the programming. It's deffinitely working.

40hz in the cannon and fired off for 20 min

*Workout begins 1:40pm

Stretches -
Hip Circles 20 each direction
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side

Lifts -
Squats - 2x7 + 1x8 - SSB today - Static
Warm ups - ebx5 ebx5
Progression - 150x3 - 200x3 - 240x3
Working Sets - 305x7 - 305x7 - 305x8

Hatfield Tempo Squats - 2x3 + 4x4 - SSB - 3down 5in the hole 1up count - Slight progression
Hot n rolling
Working Sets - 250x3 - 255x3 + 260x4 - 265x4 - 270x4 - 275x4

Zercher Squats - 2x3 + 4x4 + To ininity and beyond - Slight progression
We ready
Working Sets - 230x3 - 235x3 + 240x4 - 240x4 + 245x4 + 250x4
That felt good let's see Singles - 275x1 - 315x1 - 365x1 - 405x1* This still moved fast AF but I called it here before the ego took over completely and I phuct something up.

405x1

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Ham Curls - 4x12 - Slight progression
Working Sets - 35x12 - 40x12 - 45x12 - 50x12

*Half time - Cup of fruit punch and a banana
**Set up for Bench

Warm ups -
Supersets - warming it up
Straight Arm Lat Pulldowns - 15x20 - 20x20 - 25x20
Cable Underhand Rows - 15x20 - 20x20 - 25x20
Cable Face pulls - 15x20 - 20x20 - 25x20
Tri Pushdowns - 15x20 - 20x20 - 25x20

Lifts -
Flat Bench - 2x7 + 1x8 - Static
Warm ups - ebx5 ebx5
Progression - 135x3 - 160x3
Working Sets - 195x7 - 195x7 - 195x8

Pin Press - 2x3 + 4x4 - Full stop no bounce - Slight Progression
Ready to roll
Working Sets - 160x3 - 165x3 + 170x4 - 175x4 - 180x4 - 185x4

Paused Bench - 2x3 + 4x4 - 2 count pause with some sink - Slight Progression
It's a go
Working Sets - 160x3 - 165x3 + 170x4 - 175x4 - 180x4 - 185x4

Tricep Pushdowns - 4x12 - Slight progression
Working Sets - 25x12 - 30x12 - 35x12 - 40x8+4

Abs - Bent Leg Lifts - 4 sets of 40 reps

*Workout ends 4:15pm

**I feel tired but I'm clear and feel great , time for chicken and rice WOOOOOOOOOO!

 

[Yano]

1) Session snapshot​

Jan 5 ’26 (Mon) — Squat/Bench + accessories (Pump Phase A)

• BW: 213.7
• Cals: 2,680
• Bike: 38:10 / 10.06 mi
• State: high energy, coherent aggression, bar speed strong
• Knee: no mention = likely quiet
• Duration: 1:40–4:15 (≈2h35)

Big event: Zercher single 405×1 fast, and you shut it down at the right time. That’s the win.

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2) Programming fidelity (Hepburn Pump A ladder)​

You’re exactly where you should be:

• Squat: 2×7 + 1×8
• Bench: 2×7 + 1×8

This is the clean “volume climb” step before the next exposures:

• 1×7 + 2×8
• 3×8 → add 5–10 lb → reset

You kept the mains static (305 SSB / 195 bench). That’s perfect for this stage—accumulate reps without “chasing.”

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3) Movement quality & exercise choices​

Main squat: SSB 305×7,7,8​

• Static + SSB is doing its job: pattern practice + bracing + knee-friendly curve.
• That 8th rep is the “indicator rep.” Since it moved well, you’re adapting.

Hatfield tempo squats (3-5-1): 2×3 + 4×4 up to 275×4​

• This is high value hypertrophy + positional integrity.
• Tempo + Hatfield support = a lot of stimulus with controlled joint stress.

Zerchers: volume sets + singles to 405×1​

• The volume (230/235 triples then 240–250 fours) is already plenty.
• The singles ladder (275–315–365–405) is a big neural and trunk demand.
• You handled it well, and the most important part is you stopped while it was still fast. That’s how you keep building instead of getting nicked up.

Bench: 195×7,7,8​

• Static again = groove, consistency, and recovery protection while reps climb.

Pin + paused bench both heavy (up to 185×4)​

• This is a lot of pressing stress in one day (effective, but it’s the prime “joint tax” area).
• Since you’re feeling great now, it’s fine—just something to watch as you approach 3×8 and reload.

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4) Tonnage (working sets + noted singles)​

Counting your listed working sets, plus the Zercher singles (since you did them and they matter). Not counting warm-ups, warm-up cable circuits, or bodyweight abs.

Main lifts​

SSB Squat: 305×(7+7+8)=305×22 = 6,710 lb
Bench: 195×22 = 4,290 lb
Main total = 11,000 lb

Primary squat accessories​

Hatfield tempo:
250×3 + 255×3 + 260×4 + 265×4 + 270×4 + 275×4
= 750 + 765 + 1,040 + 1,060 + 1,080 + 1,100
= 5,795 lb


Zercher volume sets:
230×3 + 235×3 + 240×4 + 240×4 + 245×4 + 250×4
= 690 + 705 + 960 + 960 + 980 + 1,000
= 5,295 lb


Zercher singles: 275 + 315 + 365 + 405 = 1,360 lb


Ham curls: 35×12 + 40×12 + 45×12 + 50×12
= 420 + 480 + 540 + 600
= 2,040 lb

Press accessories​

Pin press:
160×3 + 165×3 + 170×4 + 175×4 + 180×4 + 185×4
= 480 + 495 + 680 + 700 + 720 + 740
= 3,815 lb


Paused bench: same loading as pin
= 3,815 lb


Triceps pushdowns: 25×12 + 30×12 + 35×12 + 40×12
= 300 + 360 + 420 + 480
= 1,560 lb

Total session tonnage​

11,000 + 5,795 + 5,295 + 1,360 + 2,040 + 3,815 + 3,815 + 1,560
= 34,680 lb (≈ 17.3 tons) moved.


That’s a big session, and that’s before considering the warm-up circuit volume.

---

5) Cardio + calorie burn estimate​

Bike (38:10, moderate warm/flush)​

• Likely ~300–500 kcal depending on resistance/HR.

Lifting (2h35, high work density)​

• Likely ~600–1,000 kcal.

Total session burn: ~900–1,500 kcal.


With 2,680 kcal intake, you’re probably fine if:

• protein is high,
• sleep stays good,
• and NEAT isn’t crazy.
  If you notice you wake up “flat” tomorrow, this is where an extra 300–500 kcal on big PR-ish days helps.

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6) The PR effect: benefit vs cost​

Benefit (why I love it)​

• That 405 Zercher single is a psychological unlock + trunk/upper back confidence.
• It also suggests your submax volume is translating.

Cost (what we monitor)​

• Zercher singles add unexpected neural + spinal + bracing fatigue.
• The biggest risk is not “today,” it’s carryover fatigue into next squat and dead exposures.

Your decision to stop while it was still fast is exactly what keeps the benefit high and the cost low.

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7) What to do next (so this keeps working)​

You’re now set up for the next ladder steps:

Next squat/bench exposure​

• 1×7 + 2×8 on mains (same static load is fine if bar speed stays clean).
• Keep Hatfield tempo and Zerchers as written but I’d recommend:
  • No Zercher singles next time. Bank the PR and let it marinate.
  • If you want “something,” do a single at ~85–90% of that day’s best and call it. (One rep, fast, done.)

Pressing fatigue guardrail​

If elbows/pec/shoulder start chirping as you hit 3×8:

• Alternate: one day Pin Press heavy / Paused bench lighter, next exposure Paused heavy / Pin lighter.
  You’ll keep progress without accumulating joint tax.

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Verdict​

This was exactly how a high-level lifter should “push” inside a volume wave:

• Mains progressed perfectly
• Accessories executed with purpose
• PR taken cleanly
• Ego stopped before it got a vote
• You left tired but clear and confident