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+--- Thread: Yano's old man lifts such and so forth (/showthread.php?tid=73)
RE: Yano's old man lifts such and so forth - Yano - 02-11-2025
https://www.youtube.com/watch?v=SCKdJCZx5Tw&list=RDSCKdJCZx5Tw&start_radio=1
Feb 11 '25 - Iron Abyss
Tuesday - Active Recovery
201.7 body weight
2742 cals headed for 3000 - late workout
60 min cardio - 30 prior - 30 after - stationary bike 17 miles - 112/114bpm
Today felt good , no undue aches or pains from pulling heavy again.
Hit the stretches n yoga today for recovery , didn't mess with the db circuit.
Feel like a shiny new penny looking forward to bench work tomorrow , see how it goes.
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
RE: Yano's old man lifts such and so forth - Yano - 02-12-2025
https://www.youtube.com/watch?v=LCMr7_OLHVk
Feb 12 '25 - Iron Abyss
Wednesday - Bench Focus
202 body weight - scales moving in the right direction
1575 cals headed to 3300 - raised the limit another 300 during peaking phase
60 min cardio - 30 min before 30 min after - 17.2 miles 114bpm
Well today was subpar at best , energy level and power just never came up where I needed it. Got in some good work over all but everything just felt flat with no real pop to it.
Stretches =
Arm Circles - 2x10 each arm/direction
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Facepull 3x15
Lifts -
Comp Bench - Full Pauses - Iron Abyss
Warm up - ebx5 ebx5
Progression - 265x1x1x1x1x1 - 275x1x1x1x1 - 285x1x1x
*PAP Pairings - 285x1 + 4 ExPushups - 295x1 +6 ExPushups - 295x1 + 6 ExPushups - 305x1 + 4 ExPushups*Grindy AF left unsatisfied in my heart of darkness
*added red mini bands for over head assist - 315x1 - 325x1 - 335x1 - 345x1 - 355xfail rowed it off
*Back Off Sets - 245x6 - 215x8 - 200xamrap 8* keep track
Spoto Press - 3x6 - 65% 1rm - slight progression
215x6 - 220x6 - 225x6
Decline Bench - 4x8 - 70% 1rm - slight progression
235x8 - 240x8 - 245x6+2 - 250x6+1+1
Bent Rows - 4x6 - 70% - slight progression
215x6 - 220x6 - 225x6 - 230x6
Paloff Press - double looped red mini - 4 sets of 8
RE: Yano's old man lifts such and so forth - Yano - 02-13-2025
https://www.youtube.com/watch?v=UmGqdd-pMgQ&list=RDTr64od3SyOk&index=13
Feb13 '25 - Iron Abyss
Active Recovery Wednesday
201.9 body weight
1565 cals headed to 3300 - 300 increase during peaking
60 min cardio - lil slower pace for recovery - 16.5 miles , 112bpm
Today was nice , just the active recovery routine.
Shake out the cobwebs and keep it all shiny. Motion is Lotion.
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Db Work -
Db Rows 3x20 - 25#
Bicep Curls 3x20 - 20#
Flat Db Press 3x20 - 30#
Incline Db Press 3x20 - 30#
RE: Yano's old man lifts such and so forth - Yano - 02-14-2025
https://www.youtube.com/watch?v=V87quS106N4
Feb 14 '24 - Iron Abyss
Friday - Squat Focus
202.2 body weight
1565 cals headed to 3300
60 min cardio - 30 prior - 30 after - 17 miles 112/114bpm
Today was a good solid work day. Feeling tired n a bit fried but it all went really well I got no complaints.
Head was into it, hinge fired on time and kept up through the entire work day.
Stretches -
Ankle Circles - 2x10 each leg/direction
Hip Circles - 2x10 each leg/direction
90/90 stretch - 2x30 sec hold
Knees to chest - 4x20 sec hold
Pelvic Tilt - 2x20
Pelvic Raise - 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cobra Stretch 2x30 sec hold
Superman's 3x30 sec hold
Planks 2 flat 2 left 2 right - 30 sec hold each
Cat Cows - 2x10
Childs Pose - 2x1 min hold
Lifts -
Squats - Comp Level Box - SSB - Iron Abyss
Warm up - ebx5 ebx5
Build up - 150x3 - 240x3 - 290x3 - 330x3
Working Sets - 380x1x1x1x1x1 - 390x1x1x1x1 - 405x1x1
*PAP Pairings - 405x1 + 14" Box Jump - 420x1 + 6 Box Jumps - 420x1 + 6 Box Jumps - 435x1 + 4 Box Jumps
Back Off Sets - 380x6 - 330x6 - 310xamrap 9 *keep track
Good Mornings - High to low standing - SSB
230x5 - 240x4 - 250x3 - 260x2 - 270x1 - 280x1
*Back off Sets - 225x6 - 200x6 - 185x6
Zercher Squats - Iron Abyss - Dead bar
245x5 - 265x4 - 285x3 - 305x2 - 325x1 - 335x1
*Back off Sets - 270x6 - 235x6 - 220x6
Shrugs - 70% - Dead bar - 3x8
330x8 - 330x8 - 330x6+2
RE: Yano's old man lifts such and so forth - Yano - 02-15-2025
https://www.youtube.com/watch?v=LI10I3eXUSI
Feb 15 '25 - Iron Abyss
Saturday - Pulling Focus
202 body weight
1695 cals - headed to 3300
60 min cardio - Stationary bike - 30 before 30 after - 17.2 miles 114bpm
Good upper day today ,pulled and pulled til our pullers were sore ... play on words from DrSeuss. Today felt great.
Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15
Lifts -
Pendlay Rows - Iron Abyss - Dead bar
Warm up - ebx5 ebx5 - 135x5 - 185x5
Working Sets - 225x5 - 245x4 - 265x2
*PAP Pairings - 265x1 + 4 ExPullups - 285x1 + 6 ExPullups - 285x1 + 6 ExPullups - 305x1 + 4 ExPullups
**Back Off Sets - 245xamrap*8 - 225xamrap*10 - 205xamrap*11
Meadows Rows - Iron Abyss - Stiff Bar
Working Sets - 100x5 - 110x4 - 120x2
*PAP Pairings - 120x1 + 4 ExPullups - 130x1 + 6 ExPullups - 130x1 + 6 ExPullups - 140x1 + 4 ExPullups
**Back Off Sets - 115xamrap*10 - 100xamrap*12 - 95xamrap*13
Rear Delt Flys - Looped Red Mini - 4 sets of 15
Bent Arm Wall Panks - 3x45 sec hold
Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 02-17-2025
https://www.youtube.com/watch?v=vBrnBGW_fjw&list=PL4TymVXZSV82sTCaYpBqy61gNqlTjLo_2&index=9
Day Late on the post
Feb 16 '25 - Iron Abyss
Sunday Active Recovery
202.1lbs body weight
3260 cals for the day total
60 min cardio - stationary bike - 17.2miles - 114bpm
Sunday was just a nice stretchy day , lil bendy , lil twisty. Good stuff !
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
RE: Yano's old man lifts such and so forth - Yano - 02-17-2025
https://www.youtube.com/watch?v=kaIZWjItReI&list=RDbBAE006qkoo&index=7
Feb 17 '25 - Iron Abyss
Dead Monday
202.3 body weight
1568 cals headed to 3300
60 min cardio - stationary bike 17.1 miles - 112/114bpm
HOOORAH and shit !!
Today was a good solid work day despite shattering another tooth. I still got 14 of em 5 for eatin the rest are just for showing.
Full speed ahead n damn the torpedoes !!
Hinge fired well , forge was hot , head was focused , had decent speed on the bar throughout the main movers , I got nothing to complain about.
Stretches -
90/90 Stretch 3x30 hold - Cobra Stretch 3x30 hold - Knees to chest 4x20 sec hold - Dead Bugs 2x15 per side - Bird Dogs 2x15 per side - Side Plank 2x30 sec per side - Pelvic Tilt 2x20 slow reps - Pelvic Raise 2x20 slow reps - 3 Planks - Flat - Right Side - Left Side - 30 sec each - Superman's 3x30 sec - Cat Cows 2x10 - Childs Pose 2x1 min hold
Lifts -
Deads
Warm ups - ebx5 ebx5
Build up - 135x5 - 225x5 - 315x3 - 365x2 - 405x1
Working Sets - 465x5 - 485x4 - 500x2
*PAP Pairings - 500x1 + 4 42" Broad Jump - 515x1 + 6 44 " Broad Jump - 515x1 + 6 42" Broad Jump - 535x1 + 4 42" Broad Jump - jump distance are averaged across each set
Back Off Sets - 430xamrap 7* - 375xamrap 9* - 350xamrap 10+1*
Final single of each set of Deads
465
https://streamable.com/n759sb
485
https://streamable.com/kkftaw
500
https://streamable.com/3wjgbl
515
https://streamable.com/glrhnz
535
https://streamable.com/0t5tms
Deficits - 2" - 3x4 - 75% - slight progression
420x4 - 425x4 - 430x4
Rack Pulls - 2x6 - hole below knee - 75% - slight progression
420x6 - 440x6
Shrugs - Iron Abyss
300x5 - 320x4 - 340x3 - 360x2 - 380x1
*Back off sets - 305x8 - 270x10 - 250x12
Abs - Bent Leg Lifts with slow twist - windshield wipers - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 02-18-2025
https://www.youtube.com/watch?v=SsrgaRbAyxA&list=RDSsrgaRbAyxA&start_radio=1
Feb 18 '25 - Iron Abyss
Tuesday Active Recovery
202 body weight
1165 cals headed to 3300
60 min cardio - stat bike - 17.5 miles - 114bpm
Bendy Stretchy Magic ?
Motion is lotion , just went down and got the dust off and everything shaken out, feels good.
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Db Work -
Db Rows 3x20 - 25#
Bicep Curls 3x20 - 20#
Flat Db Press 3x20 - 30#
Incline Db Press 3x20 - 30#
RE: Yano's old man lifts such and so forth - Yano - 02-19-2025
[MEDIA=youtube]ZkqyIoYAXV8, list: RD7z25ZZ3DHds[/MEDIA]
Feb 19 '25 - Iron Abyss
Wednesday Bench Focus - week 2 peaking phase test
201.8 body weight
1280 cals headed to 3000
60 min cardio - 30 before lifting / 30 after - 17 miles - 112/114bpm
Today was a solid work day , everything felt good , moved well until the end , let's face it Grampy aint no monstah of the bench press I just like to pull shit haahaaha.
All in all a damn good day , I got no complaints.
Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15
Band Lat Pull Downs 3x15
Lifts -
Bench - Iron Abyss
Warm up - ebx5 - ebx5
Progression - 135x4 - 185x4 - 225x4
Working Sets - 275x4 - 285x3
*PAP Pairings - 295x1 + 4 ExPushUps - 295x1 + 6 ExPushUps - 305x1 + 6 ExPushUps - 315x1 + 4 ExPushUps
**Extra Credit Singles - Red Mini Band Overhead - slack at lock out - 325x1 - 335x1 - 345x1 - 355x1
***Back Off Sets - 255xamrap 8* - 225xamrap 10* - 205xamrap 10+1+1*
Spoto Press - 3x6 - 75% 1rm - slight progression - 240x6 - 245x6 - 250x5+1
Decline Bench - 4x8 - 70% 1rm - slight progression - 225x8 - 230x8 - 235x7+1 - 240x6+1+1
Bent Rows - 4x6 - 75% 1rm - straight weight - 240x6 - 240x6 - 240x4+1+1 - 240x3+3
Abs - Field Goal Sit ups - 4 sets of 12
RE: Yano's old man lifts such and so forth - Yano - 02-20-2025
[MEDIA=youtube]-RDlri1VvQs[/MEDIA]
Feb 20 '25 - Iron Abyss
Active Recovery Thursday - peaking phase test week 2
202.3 body weight
1620 cals headed to 3300
60 min cardio - bit slower pace just enjoying the ride - 16.3 miles - 112bpm
Today was just to keep the sticks n stones all aligned and greasy.
Swapped out Dbs for Mini Bands today
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side 2x10 each direction
Deep Squat Hold 3x30 sec
Lunge w/slow slight twist 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Forward Fold 3x30 sec
Cobra Stretch 3x30 sec
Band Work -
Band Pull-Apart 2x15
Band Press 2x15
Band Xover 2x15
Band YRaise 2x15
Band Face Pulls 3x15
Band Lat Pull Downs 3x15