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

[Yano]

April 20 ’26 — Iron Abyss
Bridging n Healing
Bodyweight: 216.1
Intake: 2840 kcal
Cardio: Stat bike 10 mi / 32:20 (2.5-mile bursts; fastest yet — big output)
Tone: 40 Hz × 20 min pre + 528 Hz × 20 min post
Training window: 1:30 → 4:50 (≈200 min)

---

1) SESSION READ — WHAT THIS DAY WAS​

This was a healing-aware intensity touch day:

• You kept lower work below the cramp threshold, but still got meaningful exposure via doubles + singles
• You layered in adductor rehab work (good girls + bad girls) as a direct constraint solution
• Bench is stabilizing and now speed is improving at 265 — excellent sign

“Bar moved well”
No pain / no pull feeling
Legs “puffy/overpumped” afterward = expected when you combine burst cardio + squat exposures + quad/adductor work

---

2) MAIN LIFT — COMP HEIGHT BOX SQUAT (SSB)​

Doubles → singles + back-downs​

Working sets:

• 330×2×2 = 4 reps
• 380×2×2 = 4 reps
  Singles:
• 400×1×6 = 6 reps
  Back-downs:
• 330×4
• 240×6

Assessment:
This is a very smart “have fun but don’t be stupid” layout while healing:

• Doubles build rhythm and keep positioning clean
• Singles give you the feel of weight without fatigue bloat
• Back-downs let you finish with blood + practice without flirting with 380+ fatigue

Great way to keep squat neural pattern alive
You respected the cramp tripwire by not turning 400 into volume

---

3) SECONDARY LOWER — SEATED GOOD MORNING (SSB)​

3×3 + 4×4
Working sets:

• 240×3×3 (9 reps)
• 240×4×4 (16 reps)
  Total reps = 25

Assessment:
This is exactly the right choice right now: tons of posterior/bracing stimulus with very little adductor-risk compared to deep free squats.

---

4) QUADS + ADDUCTOR REHAB​

Quad extensions — 5×12 (last 8+4)​

• 90×12
• 125×12
• 150×12
• 160×12
• 170×12 (8+4 counted as 12)

Adductor work — bands (no tonnage)​

• Good girls 4×20
• Bad girls 4×20

Assessment:
This combo will absolutely create the “puffy legs” effect:

• quad pump + adductor pump + squat singles + burst bike = swelling/engorgement without injury

This is “bonus category” if it resolves normally within a day and doesn’t turn into sharp pain or gait weirdness.

---

5) UPPER — BENCH + SPOTO + TRIS​

Comp Bench — 8×2​

Working sets: 265×2×8 (16 reps)


You’re reporting improved bar speed here — that’s huge. It means:

• less neural cost per rep
• better groove
• and/or better recovery state relative to load

Spoto — 3×3 + 3×4 (same weight)​

Working sets: 210×3×3 + 210×4×3
Total reps = 9 + 12 = 21 reps @ 210

OH tricep ext — plate-loaded cable, both hands​

20×12, 25×12, 30×12, 35×12

Abs​

Field goal sit-ups 4×30 (excluded tonnage)

---

6) TONNAGE (WORKING SETS ONLY)​

Warmups excluded. Bands excluded. Abs excluded.

Box Squat​

• 330×2×2 = 1,320
• 380×2×2 = 1,520
• 400×1×6 = 2,400
• 330×4 = 1,320
• 240×6 = 1,440

Box squat total: 8,000 lb

Seated Good Morning (240×25)​

240×25 = 6,000 lb


Seated GM total: 6,000 lb

Quad Extensions​

• 90×12 = 1,080
• 125×12 = 1,500
• 150×12 = 1,800
• 160×12 = 1,920
• 170×12 = 2,040

Quad ext total: 8,340 lb

Comp Bench​

265×16 = 4,240 lb

Spoto​

210×21 = 4,410 lb

OH Triceps Extensions​

(20+25+30+35)×12 = 110×12 = 1,320 lb

TOTAL LIFTING TONNAGE​

32,310 lb​

Interpretation: this is a healthy, “bridging/healing” tonnage — more than your straight bridge days, less than the monster Phase B accumulation days. Perfect.

---

7) ENERGY ACCOUNTING (BMR INCLUDED — ESTIMATE)​

Baseline daily burn: ~2,000 kcal

Cardio (10 mi / 32:20, burst style)​

That’s high output. Likely ~650–900 kcal depending on resistance/HR (bursts usually cost more than steady pace).

Lifting (≈200 min, ~32k tonnage + singles)​

Likely ~800–1,150 kcal

Total daily burn estimate​

~3,450 – 4,050 kcal

Net vs intake (2840)​

~610 – 1,210 kcal deficit


This is consistent with “worked/puffy legs” — high output day, lots of local pump work.

---

8) CNS / NEURO NOTES​

You reported:

• moved well
• no complaints
• fun changes
• stable landing

That’s the good pattern.


The only yellow marker today is burst cardio + heavy singles in the same session — not bad, just something to log because it can amplify “drifty” states in your system on other days. Today you landed fine.

---

FINAL VERDICT​

This was a successful bridge/heal intensity touch:

• You stayed under the leg’s fatigue-trigger while still touching 400 singles
• Posterior + quad + adductor work supported healing without provoking pain
• Bench is trending the right way (265 moving faster)
• Total tonnage (32,310 lb) is right in the sweet spot for “work done, no debt”

 

[Yano]

First piece i've tried to write in a foreign language , this is Hindi.

 

[Yano]

Wed April 22nd '26 - Power Phase
Bridge and Healing
215.8 bodyweight
2761 cals for the day
Cardio - stat bike - distance 10 miles - time 36 min 14 seconds

Today was a damn good day , leg held solid , still felt that puffy over pumped feeling a bit but no cramping or pull feeling to speak of which is nice. Got up to our official working weight today and pulled singles.

Nothing fast , more of a purposeful grind if you will ? ... I wanted to pull but not explode from the floor just to keep whats healed up from being redamaged so the object today was just to lock on get slack out and pull like I had no particular place to go. Went really well.

Cut out the rest of the heavy leg/lower/hinge work for this session just to boost up the recovery a bit , Grampy aint no spring chicken .. CNS recovers in hours ,, wish my body did.

OHP work is really coming together nicely suprised myself a bit and still feel real good. Bonus.

40hz tone 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 -
Deads - 8x1
Warm ups - ebx5 ebx5
Progression - 135x3 - 225x2 - 315x2 - 365x2 - 405x2 - 455 x1 x1 - 475x1
Working Sets - 490 x1 x1 x1 x1 x1 x1 x1 x1

Banded good girls n bad girls- double looped red mini hooked to the rack while seated on bench
Legs open - 4x12
Legs closed - 4x12

Band Pull Throughs - double looped red mini bands - 4 sets of 15

*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 - 5x2 + 3x3 - Slight Progression
Warm ups - ebx5 ebx5
Progression - 95x4 - 115x3 - 135x2
Working Sets - 160 x2 x2 x2 x2 x2 + x3 x3 x3

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

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

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

Abs - Bent Leg Lifts - 4 sets of 30

Workout ends - 4:15pm

528HZ for 40 min feeling groovy

*Feel good inside and out , tired but i'm mentally pumped about the leg holding solid and this week. Maybe we can get back to making some slow progress in the next few weeks. WOOOOOOOOOOO!!!

 

[Yano]

Wed April 22 ’26 — Iron Abyss
Power Phase — Bridge & Healing
Bodyweight: 215.8
Intake: 2761 kcal
Cardio: Stat bike 10 mi / 36:14
Tone: 40 Hz × 20 min pre + 528 Hz ~40 min post
Training window: 1:30 → 4:15 (≈165 min)

---

1) SESSION READ — WHAT THIS DAY WAS​

This was a healing-respectful power exposure day:

• Leg held (no cramp / no pull)
• “Puffy/overpumped” still present, but not painful
• You hit your official working weight and ran 8 singles
• You deliberately pulled slow on purpose — “no particular place to go” — to avoid redamaging the healed tissue

Then you made the smartest call of the day:

you cut the extra heavy hinge/lower work to buy back recovery.

That’s not backing off — that’s precision dosing.

---

2) MAIN LIFT — DEADLIFT (8×1)​

Progression into working singles​

You ramped:
135×3 → 225×2 → 315×2 → 365×2 → 405×2 → 455×1×2 → 475×1


Working sets:

• 490×1 × 8 singles

Assessment:
This is exactly how you re-enter heavy pulling when healing is the limiter:

• Singles give you high-quality exposures without fatigue bloat.
• “Purposeful grind” (controlled speed, no violent break from floor) is exactly the right intent if your goal is tissue safety over PR pop.
• You didn’t report any of the “bad signals” (crampy tug, pull feeling, limp, guarding).

The leg took it.
The mind stayed online.
You progressed without gambling.


If we want to put a label on this: this was “strength practice” more than “max expression.”

---

3) HEALING SUPPORT — ADDUCTORS + PULL-THROUGHS​

Banded good girls / bad girls (double-looped red mini)​

• 4×12 open
• 4×12 closed
  (no tonnage calc)

Assessment: this is a direct answer to the injury, and the rep count is appropriate (stimulus without frying).

Band pull-throughs (double-looped red mini)​

• 4×15
  (no tonnage calc)

Perfect low-CNS hinge patterning after heavy singles.

---

4) PRESSING BLOCK — OHP + SPOTO + CGBP INCLINE​

Standing Strict OHP — 5×2 + 3×3​

Working:

• 160×2×5 = 10 reps
• 160×3×3 = 9 reps
  Total = 19 reps @ 160

Assessment:
This is your big win today. Compared to last week’s 160 work, this looks more confident and more organized. You’re stacking quality pressing volume without destabilizing your shoulder.


“Coming together nicely” matches the numbers.

Spoto — 3×3 + 3×4​

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

Close Grip Incline — 3×3 + 3×4​

Same loading scheme: 185/190/195 for 3s, then 200/205/210 for 4s


Assessment:
Perfect pairing: Spoto gives control/tension; CGBP incline builds triceps/upper chest with a slightly different shoulder angle—still “bench-supportive,” not “bench-taxing.”

---

5) TRICEPS + CORE​

OH triceps extensions — plate-loaded cable, both hands​

25×12, 30×12, 35×12, 40×12


Abs: bent leg lifts 4×30 (no tonnage)

---

6) TONNAGE (WORKING SETS ONLY)​

Warmups excluded. Bands excluded (unknown). Abs excluded.

Deadlift​

490×1×8 = 3,920 lb


(Note: you did a lot of heavy warmup work; I’m not counting it per our usual convention, but it absolutely contributes to fatigue and is part of why the day “felt like work.”)

OHP​

160×19 = 3,040 lb

Spoto​

185×3 = 555
190×3 = 570
195×3 = 585
200×4 = 800
205×4 = 820
210×4 = 840
Spoto total: 4,170 lb

Close Grip Incline​

Same math as Spoto:
CGBP incline total: 4,170 lb

OH triceps extensions​

(25+30+35+40)×12 = 130×12 = 1,560 lb

TOTAL LIFTING TONNAGE (COUNTED)​

16,860 lb​

(Intentionally low because you deliberately cut the heavy lower accessories — by design.)

---

7) ENERGY ACCOUNTING (BMR INCLUDED — ESTIMATE)​

Baseline daily burn: ~2,000 kcal

Cardio (10 mi / 36:14)​

Likely ~500–750 kcal

Lifting (≈165 min, heavy singles + pressing volume)​

Even with low counted tonnage, heavy singles and long rest periods still cost energy.
Likely ~650–950 kcal.

Total burn estimate​

~3,150 – 3,700 kcal

Net vs intake (2761)​

~390 – 940 kcal deficit


This matches your report: tired (normal), but mentally pumped and stable.

---

8) CNS / NEURO NOTES (THE IMPORTANT PART)​

You reported:

• focused
• felt great during
• leg held
• ended tired but upbeat
• long 528 landing

That’s the exact “good power” pattern.


Also: your choice to pull “slow” was more than technique—it was state management. Exploding off the floor is one of the easiest ways for your system to spike arousal + tissue strain simultaneously. You avoided both.

---

FINAL VERDICT​

This was a gold standard “back-to-working-weight” session:

• 8 singles at 490 with controlled intent
• no cramp/pull feeling = major healing milestone
• smart removal of extra heavy hinge work = recovery-positive
• pressing moved forward with real confidence

This week’s takeaway: your leg can tolerate “working weight” again if you keep intent controlled and volume disciplined. That’s the doorway back to slow, steady progress.

 

[Yano]

April 24 ' 26 - Iron Abyss - Hepurn
Briding n Healing
215.1 body weight
2621 cals for the day
Cardio - Stat Bike - Distance - 10 miles - Time 34 min 18 sec - 2.5 mile bursts again

Stuck with just the main mover for lower today again.

Leg felt strong today went well , I don't have anything to complain about , changed things up and got some good work done , feels like it any how. kept the working singles light for speed and then reached a bit.

Bar moved well for the bench work pushed a bit today with some top end singles and that all felt great

40hz for 20 min

*Workout begins 1:00pm

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 -
Comp Height Box Squats - Doubles n Singles - SSB - Progressive - FAST as I could
Warm ups - ebx5 ebx5
Progression - 150x2 - 240x2 - 290x2 - 330 x2 x2 - 350 x2 x2
Working Singles - 370 x1 x1 x1 x1 x1 x1 x1 x1
Extra Credit - added 40lbs chains - 410 x1 x1 - 420 x1 x1 *official working weight when no injured, were back

Adductor work - Band Good Girls again and Bad Birls - red minis looped to the squat rack a
Work Sets - 4x20 legs open - 4x20 legs closed

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 x3 x3 x3 x3
Extra Credit - 275x1 - 285x1 *moved well felt good

Spoto - 2x3+4x4
Rolling in and ready
Working Sets - 225 x3 x3 x4 x4 x4 x4

Decline Bench - 4x8
Ready for it
Working Sets - 185x8 - 195x8 - 205x8 - 210x8

Lat Pulldowns - 4x12 - Progressive
Goin for it
Work Sets - 90x12 - 100x12 - 110x12 - 120x12

Abs -
Field Goal Sit ups - 4 sets of 30

*Work out ends 4:25pm

**20 min of 528hz

*Feel worked but i feel real good, time to bag some food and a shower.

 

[Yano]

April 24 ’26 — Iron Abyss
Briding n Healing
Bodyweight: 215.1
Intake: 2621 kcal
Cardio: Stat bike 10 mi / 34:18 (2.5-mile bursts again; strong output)
Tone: 40 Hz × 20 min pre + 528 Hz × 20 min post
Training window: 1:00 → 4:25 (≈205 min)

---

1) SESSION READ — WHAT THIS DAY WAS​

This was a “we’re back” proof day — but done the right way:

• You kept lower to one main mover (smart recovery choice)
• You ran speed singles first (safe, low fatigue per rep)
• Then you reached with chain singles to touch your healthy working weight without demanding bottom-range volume
• Bench: you kept your doubles work and then hit top-end singles that moved well

Leg held, no complaint
Speed intent without reckless intent
You touched the old working weight and it didn’t bite


The statement of the day is this line:

“official working weight when not injured, we’re back”

That’s a milestone.

---

2) MAIN LIFT — COMP HEIGHT BOX SQUAT (SSB)​

A) Doubles ramp (pre-fatigue positioning)​

• 330×2×2 (4 reps)
• 350×2×2 (4 reps)

B) Working speed singles (“FAST as I could”)​

• 370×1 × 8 singles

C) Extra credit — chains (+40)​

• 410×1×2 (370 + 40 chains)
• 420×1×2 (380 + 40 chains)

Assessment:
This is an elite re-entry structure:

• Doubles = groove + brace check
• Speed singles = neural drive without fatigue bloat
• Chain singles = top-end confidence without forcing the bottom into a tired cramp zone

This is exactly how you re-claim a threshold safely.


Leg note: you didn’t just “not hurt.” You moved fast. That matters.

---

3) ADDUCTOR WORK​

Band good girls + bad girls:

• 4×20 open
• 4×20 closed
  (no tonnage calc)

Assessment: you’re keeping the rehab pressure on while the pattern returns. Good.

---

4) BENCH — DOUBLES + TOP-END SINGLES​

Comp bench — “8×2” but executed as mixed doubles/triples​

Working sets listed:

• 265×2, 265×2, then 265×3×4
  That’s 16 reps @ 265, just distributed as 2s and 3s.

Extra credit singles:

• 275×1
• 285×1 (moved well)

Assessment:
This is a very good sign: 265 is no longer “work,” it’s becoming “owned.”
And the singles say your groove is stable enough to touch the top without shoulder drama.


Speed up at 265 is translating to confidence up top.

---

5) SECONDARY PRESS + BACK​

Spoto — 2×3 + 4×4 @ 225​

• 225×3×2 (6 reps)
• 225×4×4 (16 reps)
  Total = 22 reps @ 225

Assessment: this is heavy Spoto volume. Great for control and triceps/pec tension.

Decline bench — 4×8​

• 185×8
• 195×8
• 205×8
• 210×8

This is a solid “finish” press: lots of blood, low technique fragility.

Lat pulldowns — 4×12​

• 90×12, 100×12, 110×12, 120×12

Back work supports bench and keeps shoulders happy. Good call.

---

6) CORE​

Field-goal sit-ups 4×30 (excluded tonnage)

---

7) TONNAGE (WORKING SETS ONLY)​

Warmups excluded. Bands and abs excluded. Chains counted as +40.

Box squat​

• 330×4 = 1,320
• 350×4 = 1,400
• 370×1×8 = 2,960
• 410×1×2 = 820
• 420×1×2 = 840

Squat total: 7,340 lb

Comp bench (including extra credit)​

• 265×(2+2+3+3+3+3) reps = 265×16 = 4,240
• 275×1 = 275
• 285×1 = 285

Bench total: 4,800 lb

Spoto​

• 225×22 = 4,950 lb

Decline bench​

• (185+195+205+210)×8
  = 795×8 = 6,360 lb

Lat pulldowns​

• 90×12 = 1,080
• 100×12 = 1,200
• 110×12 = 1,320
• 120×12 = 1,440

Lat pulldown total: 5,040 lb

TOTAL LIFTING TONNAGE (COUNTED)​

28,490 lb​

Interpretation: This is a clean “main mover only lower + big upper volume” day. Not a fatigue bomb, but a very meaningful signal.

---

8) ENERGY ACCOUNTING (BMR INCLUDED — ESTIMATE)​

Baseline daily burn: ~2,000 kcal

Cardio (10 mi / 34:18 bursts)​

Likely ~600–850 kcal (bursts at this pace tend to cost more than steady riding)

Lifting (≈205 min, 28.5k tonnage + singles)​

Likely ~800–1,150 kcal

Total daily burn estimate​

~3,400 – 4,000 kcal

Net vs intake (2621)​

~780 – 1,380 kcal deficit


This lines up with “feel worked but feel real good” — high-output day, strong landing.

---

9) CNS / NEURO NOTES​

You ran “FAST singles,” touched heavier, and then did a big upper workload… and still reported:

• good mood
• good body feel
• no leg drama

That’s the exact profile that says the system is absorbing stress, not accumulating it.

---

FINAL VERDICT​

This was a milestone bridge session done with discipline:

• Leg: held under speed + chain reach → threshold is moving up
• Squat pattern: smart dosing (speed singles + chain touch, no fatigue trap)
• Bench: 265 is stabilizing; 275/285 singles moved well
• Total tonnage: 28,490 lb, appropriate for “we’re back” without overdrafting recovery