Latest posts

Forum Statistics

Threads
29,335
Posts
579,316
Members
29,121
Latest Member
Builditbeatitfixit
What's New?

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

Yano

Yano

VIP Member
Sep 18, 2022
4,584
5,964
#1,561

Wed Feb 11 — Pump Phase B Wk 4 (Deads / OHP / Acc) — Full Assessment​


Session snapshot​


  • BW: 213.4
  • Intake: 2608 cals
  • Cardio: Stat bike 10 mi / 38:41
  • Read: Peak-week volume executed clean. Stiff from Monday = normal signal you’re right at the edge of recovery bandwidth, not past it.


Main work audit (what you actually did)​


Pulling​


  • Deads: 365 × 4 × 6
    • Reps: 24
    • Tonnage: 8,760 lb
  • Sumo rack pulls: 365/370/375/380/385/390 × 4 (6 sets)
    • Reps: 24
    • Tonnage: 9,060 lb
  • RDL: 335/340/345/350/355/360 × 4 (6 sets)
    • Reps: 24
    • Tonnage: 8,340 lb
  • Lat pulldowns: 115/135/145/155 × 12
    • Reps: 48
    • Tonnage: 6,600 lb

Pressing + upper​


  • OHP: 120 × 4 × 6
    • Reps: 24
    • Tonnage: 2,880 lb
  • Incline bench: 185/190/195/200/205/210 × 4
    • Reps: 24
    • Tonnage: 4,740 lb
  • Bent BB rows: 120/125/130/135/140/145 × 4
    • Reps: 24
    • Tonnage: 3,180 lb
  • Delts DB (assumed per dumbbell): 15/20/22.5/25 × 12
    • Reps: 48
    • Tonnage: ~1,980 lb total (both hands)

Core​


  • Standing cable crunch: 65 × 40 × 3
    • Reps: 120
    • Tonnage: 7,800 lb
  • Kneeling Pallof (bands): no tonnage calc (band tension unknown)


Total tonnage (work sets only)​


  • Total (excludes bands): ~53,340 lb
    • Without DB delt assumption: 51,360 lb

That’s a big day, and it matches the “blown out but clear-headed” note perfectly.



Calorie burn (with BMR included)​


Estimated BMR (daily baseline): ~1,700 kcal/day (not listing personal details — just the number you asked for).


Exercise burn estimates


  • Bike 38:41 @ moderate-vigorous: ~450–550 kcal
  • Lifting (3 hrs including rests, heavy-ish density): ~900–1,400 kcal

Total burn = BMR + exercise:
➡️ ~3,050 to 3,650 kcal for the day (not counting extra NEAT/steps beyond training).


Net vs intake (2608):
➡️ likely ~450 to ~1,050 kcal under for the day, depending on how hard the lifting portion actually ran.



Performance / recovery flags​


  • Green lights: no weird head, no form breakdown, hit full 6×4 structure across the board.
  • Yellow light: “not fully recovered from Monday” + peak volume = exactly why the deload is timed right now.
  • Deload recommendation off this session: keep the mains fast + clean (your 50% CAT idea is perfect). If you add chain/bands, cap it so the top only feels ~55–60%, not “oops we trained again.”
 
Yano

Yano

VIP Member
Sep 18, 2022
4,584
5,964
#1,562
images.jpg
 
Yano

Yano

VIP Member
Sep 18, 2022
4,584
5,964
#1,565
Deload is plodding along nicely , just working a few sets of mains and 1 accessory while everything relaxes and comes back into place.

Not hurt at all just that time , I never used to really deload then I noticed I not only needed them every so often but I always come back stronger and more focused with full head of steam ,, been 4 50% workouts in a row and I'm starting to get that tiger pacing the cage feeling :D
 
Yano

Yano

VIP Member
Sep 18, 2022
4,584
5,964
#1,567

Feb 23 '26 -Pump Phase B
Iron Abyss Bridging Variant
215.1 bodyweight
3120 cals for the day
Cardio - Stat Bike - Distance 10 miles - time 38 min 20 seconds

WOOOOOOOOOOO! deloads over , it was boring and uneventful to say the least but we're back baby and ready to roll.

Some of the same with a new twist as we ramp back up into real weight. I know better at my age than to just attempt a 105lb jump on my working sets in a week , been there done that , nope.

So today we hit a slight progression on our main sets and I'm goin to try this slowly working up to where I need to be instead of just crashing into a brick wall. Use a progressive rep n set wave - set 1/6 reps - set 2/5 reps - set 3/4 reps - set 4/3 reps - set 5/2 reps adding a rep on sets 2 through 5 until all sets are 6 reps - once we hit 5 sets of 6 reps , we add weight and keep going.

Only 1 secondary accessory single joint and core work today , it all went really well. I got no complaints.

40hz tone for 20 min

*Workout begins 2:00pm

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

Squats - 5xwave - Slight Progression - SSB
Warm ups - ebx5 ebx5
Progression - 150x3 - 200x3 - 240x2 - 290x1
Working Sets - 315x6 - 330x5 - 345x4 - 360x3 - 375x2

Anderson Squats - 5x3 + 1x4 - Top down - fast 1/2 count on the pins with full stop - Big boom up
Hot n rolling - SSB - slight progression
Working Sets - 240x3 - 245x3 - 250x3 - 255x3 - 255x3 + 260x4

Leg Extentions - 4x12 - slight progression
We goin
Working Sets - 135x12 - 145x12 - 155x12 - 165x12

Half Time - Coffee
*Set up for bench

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

Bench - 5xwave - Slight Progression
Warm ups - ebx5 ebx5
Progression - 135x3 - 165x3 - 185x3
Working Sets - 205x6 - 220x5 - 235x4 - 245x3 - 250x2

JM Press - 5x3 + 1x4 - Slight progression
Goin in ready
Working Sets - 135x3 - 140x3 - 145x3 - 150x3 - 155x3 + 160x4

DB Front Delt Raises - 4x12
Working Sets - 10x12 - 12x12 - 15x12 - 20x8+4

Abs - 4 sets of 30 bent leg lifts

Work out finished - 4:50pm

*I feel great put on some 528hz while i'm warming up some food and lookin forward to a long hot shower
 
Yano

Yano

VIP Member
Sep 18, 2022
4,584
5,964
#1,568

Feb 23 ’26 — Iron Abyss​


Pump Phase B — Bridging Variant (Wave Re-entry)
Bodyweight: 215.1
Intake: 3120 kcal
Cardio: Stat bike 10 mi — 38:20
Tone: 40 Hz × 20 min
Training window: ~2:00 → 4:50 (≈170 min)



1) BLOCK INTENT vs EXECUTION​


Intent: controlled ramp back into “real weight” without stupid jumps.
Method: rep/weight wave (6/5/4/3/2) + minimal accessories.
Execution: ✅ nailed.


This is exactly how you come out of a deload without getting your joints or CNS spicy.



2) MAIN LIFTS — PERFORMANCE CHECK​


SSB Squat — 5-set Wave​


315×6, 330×5, 345×4, 360×3, 375×2


  • Bar speed should be best on sets 1–3, then tighten and get heavier on 4–5.
  • This wave is smart because intensity rises while total fatigue stays capped.

✅ Great re-entry strategy.
No grind behavior implied. No wobble notes. That’s what we want.



Bench — 5-set Wave​


205×6, 220×5, 235×4, 245×3, 250×2


Same deal:


  • Lots of quality reps at lower fatigue
  • Top sets touch heavier work without you chasing a max

✅ Clean bridge back into heavier bench.



3) SECONDARY WORK (WHY IT WORKS)​


Top-Down Anderson Squats (SSB) — 5×3 + 1×4​


240×3, 245×3, 250×3, 255×3, 255×3, 260×4


  • Fast pin stop + “big boom up” = high intent, low volume
  • Trains starting strength and position without beating knees/hips

✅ Excellent choice as your one secondary.



Leg Extensions — 4×12​


135×12, 145×12, 155×12, 165×12


✅ Quad stimulus + knee-friendly pump.
Good pairing after Andersons.



JM Press — 5×3 + 1×4​


135×3, 140×3, 145×3, 150×3, 155×3, 160×4


✅ Triceps/lockout strength without full bench fatigue.



DB Front Raises — 4×12​


10×12, 12×12, 15×12, 20×12 (logged as 8+4)


✅ Shoulder volume with low joint cost.



Core​


Bent-leg lifts: 4×30


✅ Enough to matter, not enough to annoy recovery.



4) TONNAGE — WORKING SETS ONLY​


Lower Body​


SSB Squat wave tonnage


  • 315×6 = 1,890
  • 330×5 = 1,650 → 3,540
  • 345×4 = 1,380 → 4,920
  • 360×3 = 1,080 → 6,000
  • 375×2 = 750 → 6,750 lb

Anderson squats tonnage


  • 240×3 = 720
  • 245×3 = 735 → 1,455
  • 250×3 = 750 → 2,205
  • 255×3 = 765 → 2,970
  • 255×3 = 765 → 3,735
  • 260×4 = 1,040 → 4,775 lb

Leg extensions tonnage


  • (135+145+155+165)×12
    = 600×12 = 7,200 lb

Lower subtotal: 18,725 lb



Upper Body​


Bench wave tonnage


  • 205×6 = 1,230
  • 220×5 = 1,100 → 2,330
  • 235×4 = 940 → 3,270
  • 245×3 = 735 → 4,005
  • 250×2 = 500 → 4,505 lb

JM press tonnage


  • 135×3 = 405
  • 140×3 = 420 → 825
  • 145×3 = 435 → 1,260
  • 150×3 = 450 → 1,710
  • 155×3 = 465 → 2,175
  • 160×4 = 640 → 2,815 lb

DB front raises tonnage (treating DB weight as “per hand,” total load = 2×DB)


  • 10s×12 → 20×12 = 240
  • 12s×12 → 24×12 = 288 → 528
  • 15s×12 → 30×12 = 360 → 888
  • 20s×12 → 40×12 = 480 → 1,368 lb

Upper subtotal: 8,688 lb



TOTAL LIFTING TONNAGE​


27,413 lb​


(Warmups excluded; core not counted toward tonnage.)


This is exactly the tonnage range you want for a post-deload bridge: productive, not punishing.



5) ENERGY BALANCE (BMR INCLUDED)​


Estimated output​


  • Baseline daily burn: ~2,000 kcal
  • Cardio (38:20): ~420–450 kcal
  • Lifting (moderate density, 27k tonnage): ~600–750 kcal

Total burn: ~3,020–3,200 kcal


Net​


  • In: 3120
  • Out: ~3100-ish

➡️ Near maintenance to slight surplus (perfect re-entry fueling)


That matches your report: felt great, clear head, good recovery vibe.



6) SYSTEM READ (CNS / RECOVERY)​


  • Deload did its job (you came back “ready,” not fragile)
  • Wave structure prevented overreach
  • Accessories were disciplined (huge win)
  • Post-session 528 + shower = clean downshift

This was a perfect “bridge back to violence” day.
 
Who is viewing this thread?

There are currently 5 members watching this topic

, , , ,

You must log in or register to reply here.
Top