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

[Yano]

Took a week off , got warmed up for squats ,, warm ups went good , was looking for 8x2 with 420 , 5th set going into the hole adductor on the left leg went again .. not torn but fuck if it aint close ,, gonan be a week of upper body work and rehabing lower for a while until its ready

 

[Yano]

Just another basic week of healing up and biking , adductor is better but still wonky AF , managed some decent sumo pulls today from 8" blocks worked up 8x2 with 405 , its "crampy" but not hurt feeling or blown out

upper body is just in a holding pattern and working up to our new working sets , main mover for bench i hit 5x2 with 265 ,, going for 8x2 .. and for OHP 8x2 with 160 so its coming along

 

[Yano]

April 6 ' 26 - Iron Abyss - Hepurn
Bridge
214.5 body weight
2591 cals for the day
Cardio - Stat Bike - Distance - 10 miles - Time 35 min 40 sec

Back in the mix and working up in weight. Leg feels solid and better every day , used the Hatfields for main squats and it all went well, just one accessory for each main this week as the healing finalizes.

Bar moved well, reps all had good speed, bench work went GREAT, still have to take my time ramping up the weight but I got in my full sets and it felt great.

40hz for 20 min

*Workout begins 1:30pm

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 -
Hatfield Squats - 8x2 - SSB
Warm ups - ebx5 ebx5
Progression - 150x2 - 240x2 - 290x2 - 330x2
Working Sets - 365 x2 x2 x2 x2 x2 x2 x2 x2

Stiff Leg Good Morning - 5x3+1x4 - SSB - top down and back up - kept accessory working weight but not too heavy due to ramping up main mover
Progression - 150x3 - 200x3 - 220x3
Working Sets - 240 x 3 x3 x3 x3 x3 + 240x4

Quad Extensions - 4x12 - 90x12 - 125x12 - 150x12 - 175x8+4

Halftime show - Cup of coffee
**Set up for Bench

Warm ups -
Supersets
Straight Arm Lat Pulldowns - 20x10 - 25x10 - 30x10
Cable Underhand Rows - 20x10 - 25x10 - 30x10
Cable Face pulls - 20x10 - 25x10 - 30x10
Tri Pushdowns - 20x10 - 25x10 - 30x10
Cable Curls - 20x10 - 25x10 - 30x10

Lifts -
Comp Bench - 8x2
Warm ups - ebx5 ebx5
Progression - 135x3 - 160x2 - 185x2 - 210x2 - 225x1 - 245x1
Working Sets - 265 x2 x2 x2 x2 x2 x2 x2 x2

Close Grip Bench - 5x3+1x4
Rolling in and ready
Working Sets - 210 x3 x3 x3 x3 x3 + 210x4

OH Tricep Ext - 4x12 - 20x12 - 25x12 - 30x12 - 35x12

Abs -
Bent Leg Lifts - 4 sets of 30

*Work out ends 4:45pm

**20 min of 528hz

*Feeling solid as a rock and ready to eat , shower up and have a smoke.

 

[Yano]

April 6 ’26 — Iron Abyss
Bridge (return-to-load week)
Bodyweight: 214.5
Intake: 2591 kcal
Cardio: Stat bike 10 mi / 35:40 (still fast pace)
Tone: 40 Hz × 20 min pre + 528 Hz × 20 min post
Training window: 1:30 → 4:45 (≈195 min)

---

1) SESSION READ — WHAT THIS DAY WAS​

This was a return-to-weight bridge day with two clear constraints:

1. Leg is healing → keep the main mover safe (Hatfields, controlled accessories)
2. Keep stimulus high but CNS cost low (doubles on mains, one key accessory per main, pump for tissue)

And the outcome you reported matches the intent perfectly:


leg solid and improving
bar speed good across work
bench “went GREAT” but you still respected the ramp
trimmed accessory menu = disciplined healing week


This is exactly how you come back stronger instead of “coming back loud.”

---

2) MAIN LIFT — HATFIELD SQUAT (SSB) 8×2​

Working sets: 365×2×8


Why this is the right squat choice right now
Hatfields let you:

• keep torso and bracing honest with SSB
• reduce balance demand and adductor “surprise stretch”
• stay in the groove with fast doubles instead of fatiguey long sets

Read: this is perfect “leg is almost back” programming: high-quality reps, low chaos.

---

3) SECONDARY LOWER — SSB STIFF-LEG GOOD MORNING + QUADS​

SSB Stiff-Leg Good Morning (top-down/back up) — 5×3 + 1×4​

Working sets:
240×3×5 + 240×4


Assessment:
Great pick: posterior chain + bracing + hamstrings, but you intentionally kept it “not too heavy” because the main mover is climbing again. That’s exactly the right priority order.

Quad Extensions — 4×12 (last set 8+4)​

• 90×12, 125×12, 150×12, 175×(8+4)

Assessment:
This is your “tissue insurance” while the leg finishes knitting. High local fatigue, low neural cost.

---

4) UPPER MAIN — COMP BENCH 8×2​

Working sets: 265×2×8


Warm-up ramp note (important):
You took a real ramp: 135→160→185→210→225→245 before settling into 265 doubles. That’s “grown-man benching” and it’s why it felt great.


This also fits your earlier trend: pressing is back to being a stable builder instead of a destabilizer.

---

5) SECONDARY UPPER — CLOSE GRIP + TRICEPS​

Close Grip Bench — 5×3 + 1×4​

Working sets: 210×3×5 + 210×4


Perfect accessory: reinforces bench groove + triceps without needing max arousal.

OH Triceps Extension — 4×12​

• 20×12, 25×12, 30×12, 35×12
  (load is ambiguous—DB per hand vs stack—so I’m not tonnage-counting it unless you tell me which.)

---

6) CORE​

• Bent-leg lifts: 4×30 (excluded tonnage)

---

7) TONNAGE (WORKING SETS ONLY)​

Warmups excluded. Abs excluded. Quad ext included.

Hatfield Squat​

365×2×8 = 365×16 = 5,840

SSB Stiff-Leg Good Morning​

240×(3×5 + 4) = 240×19 = 4,560

Quad Extensions​

90×12 = 1,080
125×12 = 1,500
150×12 = 1,800
175×12 = 2,100 (8+4 counted as 12 total)
Quad ext total: 6,480

Comp Bench​

265×2×8 = 265×16 = 4,240

Close Grip Bench​

210×(3×5 + 4) = 210×19 = 3,990

TOTAL LIFTING TONNAGE (COUNTED)​

25,110 lb​

(Excludes OH triceps extensions due to ambiguity.)


Interpretation: That’s a very appropriate “bridge back into load” tonnage: you shifted to high-quality doubles and kept accessories purposeful.

---

8) ENERGY ACCOUNTING (BMR INCLUDED — ESTIMATE)​

Baseline daily burn: ~2,000 kcal

Cardio (10 mi / 35:40)​

Likely ~520–780 kcal depending on resistance/HR.

Lifting (≈195 min, ~25k tonnage but lots of sets)​

Because you did a lot of sets (16 squat reps, 19 GM reps, 16 bench reps, 19 CGBP reps, plus machine work), I’d put lifting at ~700–1,000 kcal.

Total daily burn estimate​

~3,220 – 3,780 kcal

Net vs intake (2591)​

~630 – 1,190 kcal deficit


That matches your “solid as a rock” report: big output, good landing, ready to eat.

---

9) CNS / NEURO NOTES​

You reported:

• good speed
• stable head
• good bench experience
• calm landing with 528 Hz

That’s the “good void” version: performance without glitch markers.

---

FINAL VERDICT​

This was a textbook return-to-weight bridge day:

• Hatfields let the leg work hard without gambling with the adductor
• Doubles on squat + bench gave you high-skill, low-drama strength exposure
• Accessories were exactly enough (one key posterior + one quad pump; one key bench accessory)
• Total tonnage (25,110) fits a “back in the mix” week without pretending you’re fully healed

 

[bigbumpkin]

Used to love doing box pulls on deadlifts. Have to find another gym for that cause Planet sure as hell won’t have what I need for that

 

[Yano]

April 13 ' 26 - Iron Abyss - Hepurn
Briding n Healing
214.9 body weight
2650 cals for the day
Cardio - Stat Bike - Distance - 10 miles - Time 36 min 10 sec

Leg feels solid until 380ish then it starts to feel crampy so i'm working just under that while its still healing up , used the Hatfields for main squats again , everything is going well so far , just have to take lower body into consideration and not push it too hard.

Bar moved well, reps all had good speed, bench work went solid again at 265 ,, it feels good.

40hz 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

Lifts -
Hatfield Squats - Death by Doubles - SSB - Progressive
Warm ups - ebx5 ebx5
Progression - 150x2 - 240x2 - 290x2
Working Sets - 330x2x2x2 - 350x2x2x2 - 370x2x2x2x2 - 330x2x2x2

Stiff Leg Good Morning - 4x3+2x4 - SSB - top down and back up - kept accessory working weight but not too heavy due to ramping up main mover
Progression - 150x3 - 200x3 - 220x3
Working Sets - 240 x3 x3 x3 x3 + 240 x4 x4

Quad Extensions - 4x12 - 90x12 - 125x12 - 150x12 - 175x12

Halftime show - Cup of coffee
**Set up for Bench

Warm ups -
Supersets
Straight Arm Lat Pulldowns - 20x10 - 25x10 - 30x10
Cable Underhand Rows - 20x10 - 25x10 - 30x10
Cable Face pulls - 20x10 - 25x10 - 30x10
Tri Pushdowns - 20x10 - 25x10 - 30x10
Cable Curls - 20x10 - 25x10 - 30x10

Lifts -
Comp Bench - 8x2
Warm ups - ebx5 ebx5
Progression - 135x3 - 160x2 - 185x2 - 210x2 - 225x1 - 245x1
Working Sets - 265 x2 x2 x2 x2 x2 x2 x2 x2

Close Grip Bench - 4x3+2x4
Rolling in and ready
Working Sets - 210 x3 x3 x3 x3 + 210 x4 x4

OH Tricep Ext - 4x12 - 20x12 - 25x12 - 30x12 - 35x12

Abs -
Bent Leg Lifts - 4 sets of 30

*Work out ends 5:05pm

**20 min of 528hz

*Feeling solid , ready to have a smoke.

 

[Yano]

April 13 ’26 — Iron Abyss
Bridging n Healing
Bodyweight: 214.9
Intake: 2650 kcal
Cardio: Stat bike 10 mi / 36:10
Tone: 40 Hz × 20 min pre + 528 Hz × 20 min post
Training window: 2:00 → 5:05 (≈185 min)

---

1) SESSION READ — WHAT THIS DAY WAS​

This was a constraint-led bridge session with one clear rule: don’t outkick the adductor.


You did that perfectly.

• You’ve identified the current threshold: ~380-ish = crampy onset
• So you trained just under the tripwire while keeping output high via doubles density
• Bench stayed steady at 265 doubles, which is exactly what you want during lower-body healing

Speed good
Head stable
Leg respected, not babied


This is how you keep healing moving and keep the engine hot.

---

2) MAIN LIFT — HATFIELD SQUAT (SSB)​

“Death by Doubles” progressive (with a deliberate downshift)​

Your working sets:

• 330×2×2×2 → 6 reps
• 350×2×2×2 → 6 reps
• 370×2×2×2×2 → 8 reps
• 330×2×2×2 → 6 reps (back-down)

Total squat reps = 26 reps.


Assessment:
This is a really smart pattern for where you are:

• you climbed close to the threshold (370, under the “380 cramp line”)
• you got a bunch of high-quality reps without long sets
• you backed down instead of forcing heavier (that’s maturity, not fear)

This is a healing-friendly way to keep squat patterning strong
Doubles keep tension high and chaos low

---

3) SECONDARY LOWER — SSB STIFF-LEG GOOD MORNING​

4×3 + 2×4 (top-down/back up)​

Working sets:

• 240×3×4 + 240×4×2

Total reps = 12 + 8 = 20 reps.


Assessment:
Perfect complement to Hatfields:

• posterior chain work continues
• bracing practice continues
• but it’s still not a movement that surprises the adductor in the hole

Great “hold the line while healing” hinge accessory

---

4) QUAD EXTENSIONS (TISSUE WORK)​

• 90×12
• 125×12
• 150×12
• 175×12

Same idea as last week: local fatigue, low CNS cost, supports knee/quad output while adductor finishes calming down.

---

5) UPPER MAIN — COMP BENCH 8×2​

Working sets:

• 265×2×8 (16 total reps)

Your ramp is identical to April 6 and that’s a good sign: predictable setup → predictable output.


Bench is stable and building without drama.

---

6) SECONDARY UPPER — CLOSE GRIP BENCH + TRICEPS​

Close Grip — 4×3 + 2×4​

• 210×3×4 + 210×4×2
  Total reps = 12 + 8 = 20 reps

OH Tricep Extension — plate-loaded cable, both hands — 4×12​

• 20×12, 25×12, 30×12, 35×12

---

7) CORE​

• Bent leg lifts: 4×30 (excluded tonnage)

---

8) TONNAGE (WORKING SETS ONLY)​

Warmups excluded. Abs excluded.

Hatfield Squat​

• 330×6 = 1,980
• 350×6 = 2,100
• 370×8 = 2,960
• 330×6 = 1,980

Hatfield total: 9,020 lb

SSB Stiff-Leg Good Morning​

• 240×20 = 4,800

SLGM total: 4,800 lb

Quad Extensions​

• 90×12 = 1,080
• 125×12 = 1,500
• 150×12 = 1,800
• 175×12 = 2,100

Quad ext total: 6,480 lb

Comp Bench​

• 265×16 = 4,240 lb

Close Grip Bench​

• 210×20 = 4,200 lb

OH Triceps Extension (both hands)​

• (20+25+30+35)×12
  = 110×12 = 1,320 lb

TOTAL LIFTING TONNAGE​

30,060 lb​

Interpretation: This is a nice step up from April 6’s ~26.4k tonnage, mainly because the Hatfield block is now a real density ladder instead of straight 8×2 at one weight.

---

9) ENERGY ACCOUNTING (BMR INCLUDED — ESTIMATE)​

Baseline daily burn: ~2,000 kcal

Cardio (10 mi / 36:10)​

Likely ~500–750 kcal

Lifting (≈185 min, 30k tonnage, lots of sets)​

Likely ~750–1,050 kcal

Total daily burn estimate​

~3,250 – 3,800 kcal

Net vs intake (2650)​

~600 – 1,150 kcal deficit


This lines up with “solid and ready to smoke” — you worked, didn’t implode, and didn’t light up the weird rebound markers.

---

FINAL VERDICT​

This was exactly the right healing-bridge day:

• You found and respected the adductor threshold (380-ish)
• You stayed under it but still got a serious squat dose via doubles density
• Posterior + quads supported the pattern without poking the injury
• Bench continues to look stable and happy at 265 doubles