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

[Yano]

Wed April 15th '26 - Power Phase
Bridge and Healing
214.8 bodyweight
2621 cals for the day
Cardio - stat bike - distance 10 miles - time 35 min 41 seconds

Bar moved well , focus was there , felt great during the workout , leg took everything well , no major cramping or pains , it felt worked and a bit more pumped than the right leg but it all went good. Shoulder held tight , it was a solid days work

40hz tone 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 -
Deads - Doubles n Singles - Progressive'ish
Warm ups - ebx5 ebx5
Progression - 135x3 - 225x2 - 315x1
Working Sets - 365 x2 x2 - 405 x2 x2 - 405+40lbs chains x2 x2 - 425+40lbs chains x2
Singles - 445+40lbs chains x1 x1 x1 x1 x1 x1 x1 x1 x1 - short chains - 485 at the top

Sumo Rack Pulls - Doubles to Singles - slight Progression - lowest hole in the rack available
hot and ready
Working Sets - 365x2 - 405x2 - 455x2 - 495x2 - 545x1x1
Back Down - 495x1 - 405x4 - 315x7

Band "good girls" - 4x12 - double looped red mini hooked to the rack while i was seated on the bench

Quad Extensions - 5x8 - 125x8 - 150x8 - 160x8 - 170x8 - 180x4x4

*Half Time - Coffee - Reeces Egg thing
Set up for OHP

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

Lifts -
Standing Strict OHP - 7x2 + 1x3 - Slight Progression
Warm ups - ebx5 ebx5
Progression - 95x4 - 115x3 - 135x2
Working Sets - 160 x2 x2 x2 x2 x2 x2 x2 x3

Spoto Press - 3x3 + 2x4 - Slight Progression
Ready to roll
Working Sets - 185x3 - 190x3 - 195x3 - 200x3 - 205x4 - 210x4

Close Grip Decline Bench - 3x3 + 2x4 - Slight Progression
Goin right back at it same weight
Working Sets - 185x3 - 190x3 - 195x3 - 200x3 - 205x4 - 210x4

OH Tricep Extensions - 4x12 - 25x12 - 30x12 - 35x12 - 40x12

Abs - Bent Leg Lifts - 4 sets of 30

Workout ends - 4:55pm

528HZ for 40 min or so just sitting in my chair

*Feel good , feet are sore from the first heavy pulling in a while , ankles sore, gonna eat some ibuprofen , chicken then have a puff and hit the shower.

 

[Yano]

Wed April 15 ’26 — Iron Abyss
Power Phase — Bridge & Healing
Bodyweight: 214.8
Intake: 2621 kcal
Cardio: Stat bike 10 mi / 35:41
Tone: 40 Hz × 20 min pre + 528 Hz ~40 min post
Training window: 1:40 → 4:55 (≈195 min)

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1) SESSION READ — WHAT THIS DAY WAS​

This was your first real “Power bridge” pull day since the leg flare, and it hit the exact target:

• heavier exposures returned
• leg tolerated it
• shoulder stayed tight
• you got a little more “power phase nervous system” (focus high, stable during)
• and you landed it with a long 528 downshift

“Felt great during”
“Leg took everything well”
“No major cramping/pain”
Left leg more pumped than right = normal re-loading asymmetry, but still data

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2) MAIN LIFT — DEADLIFT (DOUBLES → CHAINS → SINGLES)​

A) Doubles block (progressive)​

• 365×2×2 = 2 doubles
• 405×2×2
• (405 + 40 chains)=445×2×2
• (425 + 40 chains)=465×2 (one double)

Assessment:
This is a really good “return to heavy” ladder:

• doubles keep you honest and positional
• chains increase top-end load without demanding max bottom-range strain
• the whole climb is structured, not emotional

B) Singles block (short chains)​

• (445 + 40)=485×1 × 9 singles

Assessment:
Nine singles at ~485 top is a serious power exposure dose… but you kept it inside a controlled structure (no grinders mentioned, no leg complaint, head stable). That’s exactly how you “approach the cage” in a Power bridge week.


heavy taste
repeatable, not chaotic
this is where the “feet/ankles sore” makes sense: repeated heavy pulls load the whole chain through the floor.

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3) SECONDARY HINGE — SUMO RACK PULLS (LOWEST HOLE)​

Progressive doubles → singles​

• 365×2
• 405×2
• 455×2
• 495×2
• 545×1×1 (two singles)

Back-down density​

• 495×1
• 405×4
• 315×7

Assessment:
This is a beautiful “overload + volume backfill” pattern:

• you got your top-end confidence (545 singles)
• then you cashed it into controlled volume (405×4, 315×7)

Also: rack pulls are an excellent choice right now because they reduce the “deep start” demands that can irritate a healing adductor, while still letting you load heavy and practice bracing.

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4) HEALING SUPPORT — “GOOD GIRLS” + QUADS​

Band “good girls”​

4×12 (double-looped red mini)
No tonnage calc (band tension unknown), but excellent inclusion for pelvic/hip balance while the leg finishes normalizing.

Quad extensions — 5×8​

• 125×8
• 150×8
• 160×8
• 170×8
• 180×4×4 (that’s 16 reps total)

Assessment:
This is the right kind of “finish” after heavy pulling: local leg work, low CNS, flush + tissue.

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5) UPPER WORK — OHP + SPOTO + DECLINE CGBP​

Standing Strict OHP — 7×2 + 1×3 (slight progression)​

Working: 160×2×7 + 160×3

Spoto — 3×3 + 2×4 (slight progression)​

185×3, 190×3, 195×3, 200×3, 205×4, 210×4

Close Grip Decline Bench — same scheme/loads​

185×3, 190×3, 195×3, 200×3, 205×4, 210×4


Assessment:
This upper block is exactly what you want on a heavy pull day:

• pressing that’s challenging but not destabilizing
• enough volume to grow/maintain without stealing from recovery
• good symmetry across the two bench variants

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6) TRICEPS + CORE​

OH Triceps extensions — 4×12​

25×12, 30×12, 35×12, 40×12
(counted as total load, both hands — same setup as you clarified previously)


Abs: bent leg lifts 4×30 (no tonnage)

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7) TONNAGE (WORKING SETS ONLY)​

Warmups excluded. Bands excluded. Abs excluded. Chains counted as +40.

Deadlift (including chains)​

• 365×2×2 = 365×4 = 1,460
• 405×2×2 = 405×4 = 1,620
• 445×2×2 = 445×4 = 1,780
• 465×2 = 930
• 485×1×9 = 4,365

Deadlift total: 10,155 lb

Sumo Rack Pulls + back-down​

365×2 = 730
405×2 = 810
455×2 = 910
495×2 = 990
545×1×2 = 1,090
495×1 = 495
405×4 = 1,620
315×7 = 2,205


Rack pull total: 8,850 lb

Quad Extensions​

125×8 = 1,000
150×8 = 1,200
160×8 = 1,280
170×8 = 1,360
180×16 = 2,880


Quad ext total: 7,720 lb

OHP​

160×17 reps = 2,720 lb

Spoto​

185×3=555
190×3=570
195×3=585
200×3=600
205×4=820
210×4=840
Spoto total: 3,970 lb

Close Grip Decline Bench​

Total: 3,970 lb (same math)

OH Triceps Extensions​

(25+30+35+40)×12 = 130×12 = 1,560 lb

TOTAL LIFTING TONNAGE​

38,945 lb​

Interpretation: big day, but it’s “Power big” — a lot of it is high-intent exposure rather than endless accumulation.

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8) ENERGY ACCOUNTING (BMR INCLUDED — ESTIMATE)​

Baseline daily burn: ~2,000 kcal

Cardio (10 mi / 35:41)​

Likely ~520–780 kcal

Lifting (≈195 min, heavy pulls + ~39k tonnage)​

Likely ~900–1,250 kcal

Total burn estimate​

~3,420 – 4,030 kcal

Net vs intake (2621)​

~800 – 1,410 kcal deficit


That deficit + first heavy pull day again explains the feet/ankles soreness (tissue re-loading + fatigue) even if your CNS felt great during.

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9) CNS / RECOVERY NOTES (THE IMPORTANT THREAD)​

You reported:

• focus there
• felt great during
• stable head
• long 528 downshift

That’s the “good power” profile.


Two yellow markers to log (not fear):

• left leg more pumped than right
• feet/ankles sore

Those are normal on re-entry weeks, but if they escalate, your lever isn’t “stop pulling,” it’s: reduce total heavy exposures (especially the number of singles) and keep the back-down volume.

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FINAL VERDICT​

This was a successful Power Bridge pull day:

• you returned to heavy pulling with structure
• chains + rack pulls gave you heavy stimulus without bottom-range risk
• leg held, shoulder held, brain stayed online
• you landed with a long parasympathetic reset