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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 - 02-21-2025
[MEDIA=youtube]0L_-Oh_Qaek, list: PL4TymVXZSV80OaiREIb47QeXICb06_2V-[/MEDIA]
Feb 21 '25 - Iron Abyss
Squat Focus - week 2 peaking phase test
202.3 body weight
1430 cals headed to 3300
60 min cardio - 30 before 30 after - 17 miles - 114/116bpm
In the timeless words of our great American philosopher the Kool-Aid Man - " OH YEAHHHH !! "
Hinge fired well , hips felt good , knees were in it to win it.
Just one of those days where it all flows and feels like its supposed to , no heroics , no big reaches , just some good solid work.
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 -
Squats - Comp Height Box/bench - SSB
Warm up no box - ebx4 ebx4
Progression no box - 150x4 - 200x4 - 240x4 - 290x4 - 330x4
Box Working Sets - 390x4 - 405x3
*PAP Pairings - 420x1 + 14" Box Jump - 420x1 + 14" Box Jump - 435x1 + 14" Box Jump - 450x1 + 14" Box Jump
**Back Off Sets - 380xamrap 7* - 330xamrap 8* - 310xamrap 10*
Good Mornings - High to low - SSB - Iron Abyss
235x5 - 245x4 - 255x3 - 265x2 - 275x1 - 285x1
Zercher Squats - Dead Bar - Iron Abyss
250x5 - 270x4 - 290x3 - 310x2 - 330x1 - 350x1
Shrugs - Stiff Bar - Iron Abyss
295x5 - 315x4 - 335x3 - 355x2 - 375x1 - 395x1
*Back Off Sets - 320xamrap 8* - 280xamrap 10* - 260xamrap 12*
Paloff Press - double looped red mini - 4 sets of 12
Tonights final single on the box , close feet , get some quad in there , didnt move too bad , lil foot shift on the right side thats my when it feels like i roll back instead of sit , i need to reset that foot a bit.
Had good speed , 95% 1rm
450
https://streamable.com/u4x619
RE: Yano's old man lifts such and so forth - Yano - 02-22-2025
https://www.youtube.com/watch?v=cxhj1Is7HpY
Feb 22 '25 - Iron Abyss
Saturday Pulling Focus - peaking phase test week 2
202.4 body weight
1380 cals headed to 3300
60 min cardio - 30 prior 30 after - 17.3 miles 116bpm
Pull day , its short and fun , tried some actual Tbar style rows using my straps for the handle and according to the way my back feels it worked. Close grip I couldnt really keep the strap pulled straight to keep it very wide as the weight increased.
Fun day all around with no issues to speak of
Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15
Band Lat Pull Downs 3x15
Lifts -
Pendlay Rows - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x4 - 185x4 - 225x4
Working Sets - 250x4 - 270x2
*PAP Pairing - 290x1 + 4 ExPullups - 290x1 + 6 ExPullups - 310x1 + 6 ExPullups - 330 +4 ExPullups - oy vey this is the end of 20lb jumps haahaha
**Back Off Sets - 265xAmrap 8* - 235xAmrap 10* - 215xAmrap 12*
Meadows Rows - Iron Abyss
Progression - 115x4 - 125x3
*PAP Pairings - 135x1 + 4 ExPullups - 135x1 + 6 ExPullups - 145x1 + 6 ExPullups - 155x1 + 4 ExPullups
**Back Off Sets - 125xAmrap 8* - 110xAmrap 12* - 105xAmrap - 14+1*
T-ish Bar Rows - 5's to Infinity - kinda sort of maybe - Used figure 8 strap for a handle around the bar for close grip rows - first time doin these , felt good.
Working Sets - 90x5 - 135x5 - 185x5 - 225x5 - 250x2x2
Back Down the Ladder - 250x2x1 - 225x4x1 - 185x8 - 135x12 - 90x14+2
Rear Delt Flys - Double loop red mini band - 4 sets of 12
Planks - 3 sets of 3x30 sec - 3 right side - 3 left side - 3 raised feet wall
RE: Yano's old man lifts such and so forth - Yano - 02-23-2025
https://www.youtube.com/watch?v=Qoe_mOGHyT8
Feb 23 '25 - Iron Abyss
Sunday Active Recovery - Peaking Phase Test week 2
202.4 body weight
1740 cals headed to 3300
60 min cardio - 30 before - 30 after - 17.1 miles 114/116bpm
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 / 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
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Bent Arm Wall - 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
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec
DB Work -
DB Row 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 - 02-24-2025
https://www.youtube.com/watch?v=t24ij5kI2cg
Feb 24 '25 - Iron Abyss
Dead Monday - Peaking Phase Test Week 3
202.4 body weight
1368 cals headed to 3300
hours of cardio - below for explanation - 30 min on bike 13.7 miles
OK we have a Gambrel roof , house looks like an old Amish barn when the weather warms after a storm any ice snow thats up there avalanches into the yard, this time it blocked off the back door and being it's warm today and sposed to be in the 50s tomorrow I had to move it before it melted and came back into the basement.
So the first warm up of the session was 4 hours or so of busting up ice with pick ax and shovel to move it all , the joys of living in the middle of no where.
Definitely took its toll on my strength , stamina and grip for the day.
Got as far as I could and called it for common sense reasons.
I'll simply repeat today next Monday when I'm fresh.
Stretches -
4 hours of chopping and shoveling
Cup of Coffee -
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 - Peaking Deads today no accessories - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x3 - 225x2 - 315x1 - 365x1 - 405x1 - 455x1
Working Sets - 485x3 - 500x1
*PAP Pairings - 500x1+ 4 40" Broad Jump (fatigue from ice breaking and shoveling showing) - 515x1+ 6 41" Broad Jump - 535x1 + 6 40" Broad Jumps - 550x1 stalled at knees just no gas left to grind + 4 38" Broad Jumps
No Jump Power Cleans - 3x6 - training form and movement - static weight
135x6 - 135x6 - 135x6
Abs - Bent Leg Lifts 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 02-25-2025
https://www.youtube.com/watch?v=H2DVpgyJtog&list=PL4TymVXZSV825yfQIHVTgkG_5zVWG736x&index=8
Feb 25 '25 - Iron Abyss
Active Recovery Tuesday - Peaking Phase Test week 3
202.6 body weight
1360 cals headed to 3300
60 min cardio 16.8 miles - 30 min before - 30 min after - increased tension by 1/4 turn of the dial - no clue what that equates to - 116/118bpm - did bring my heart rate up over all so that's good
Finished the rest of the ice n snow this morning being we got some rain moving in so 2 hours of chipping chopping and shoveling to start with.
Hit 30 min on the bike and it was off to the races.
Was stiffer than a 3 peckered rooster in a new hen house before the workout - afterward , like a shiny new penny , ready to roll !!
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 / 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
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Sets of Planks - Bent Arm Wall - 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
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec
DB Work -
Lu Raise - 3x20 - 5#
DB Row 3x20 - 20#
Bicep Curls 3x20 - 20#
Flat DB Press 3x20 - 25#
Incline DB Press 3x20 - 25#
RE: Yano's old man lifts such and so forth - Yano - 02-26-2025
https://www.youtube.com/watch?v=p3TYriU2-jo
Feb 26 '25 - Iron Abyss
Bench Wednesday - Peaking Phase Test - Week 3
202.6 body weight
1595 cals headed to 3300
Cardio 1 hour of shoveling - 60 min stationary bike - 16.6 miles still at increased tension - 118/120bpm
Today was a damn good day all around bench moved well , was short n sweet.
Wasn't happy with Mondays deads stalling out and did some pulling which went way better than expected due to a miscalculation on my part which I'll explain below.
Bench moved with purpose and felt good , a bit fatigued from all the snow and ice moving this week but nothing that held us back any.
Head was in it, heart was full of beautiful rage and pretty fire WOOOOOOOOOOOOO! loving it.
Stretches - Looped red mini
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15
Lifts -
Bench - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x3 - 185x5 - 225x3 - 245x3
Working Sets - 285x3 - 295x2
*PAP Pairings - 305x1 + 4 ExPushups - 315x1 + 6 ExPushups - 325x1 + 6 ExPushups - 335x1 + 4 ExPushups - WOOOOOOO! grindy AF but it should have been ol lady werent home yet to film was a good one
Lower Stretches -
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Bent Arm Wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Wanted to do some speed pulls which .. well went as usual over board ? ?
Grey Bands - Explanation - ok I have been calculating the bands from the BOTTOM of the pull the way I have been taught - 2 grey bands adds 230lbs at 48 inches - 115 each
Tonight I pulled one and held it and had the ol lady measure from hook up over the bar to the opposite hook with her sewing tape , 70 inches that is 168 lbs each for a total of 336 at the top in dynamic tension.
So I listed the final singles in the videos with the starting weight from the floor - bottom tension/top tension for reference.
Deads - Speed Pulls - Triples to infinity and beyond
Warm Up - ebx5 ebx5
Progression - 135/2x3 - 225/2x3 - 315x3 - 365x3
Working Singles - 405/2x1 - 405/2x1 - 455/2x1 - 470/2x1
Final single - 405+230/336 - 635 Bottom /741 Top
https://streamable.com/lqosmk
455+230/336 - 685 Bottom / Top 791
https://streamable.com/aeaqfs
470+230/336 - 700 Bottom / Top 806 *PR city baby
https://streamable.com/v87hws
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 02-27-2025
https://www.youtube.com/watch?v=aoNiavLPU1Y
Feb 27 '25 - Iron Abyss
Active Recovery Thursday - Peaking Phase Test Week 3
202.6 body weight
2388 cals headed to 3300
60 min cardio at increased tension - 30 before - 30 after - 16.4 miles 120/122 bpm
Was a good day all around , got some rest , enjoyed the day got the bugs n kinks out , I feel 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 / 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
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Sets of Planks - Bent Arm Wall - 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
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec
DB Work -
Lu Raise - 3x20 - 5#
DB Row 3x20 - 20#
Bicep Curls 3x20 - 20#
Flat DB Press 3x20 - 25#
Incline DB Press 3x20 - 25#
RE: Yano's old man lifts such and so forth - Yano - 02-28-2025
https://www.youtube.com/watch?v=EfM6Ymr2ea0&list=RDEfM6Ymr2ea0&start_radio=1
Feb 28 '25 - Iron Abyss
Squat Friday - Peaking Phase Test - Week 3
203 body weight
2470 headed to 3300 - late work out
60 min cardio - 16.8 miles at increased tension - 120/122bpm
Today was a good one , kept to the program for squat progression no big reaches or dumb shit today just solid work in and out quick , clean and quiet.
Everything felt good and had decent speed to it until the end.
Some have noticed my Box Squatting form isn't exactly textbook perfect ,, you are correct !!
With the damage and repair to my hip and left leg combined with being a bit crooked from the stroke Grampy don't move exactly like the diagrams.
I just what I can to keep the flies off me as best I can.
Stretches -
Knees to chest 4x20 sec hold
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
90/90 Stretch 3x30 hold
Cobra Stretch 3x30 hold
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
3 Planks - Flat feet on wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Cat Cows 2x10
Childs Pose 2x1 min hold
Lifts -
Squats - Iron Abyss - SSB - Peaking Week 3
Warm ups - ebx5 ebx5
Progression - 150x6 - 240x5 - 330x4 - 380x3
Work Sets - 405x3 - 420x1
**PAP Pairings - 420x1 + 4 14" Box Jumps - 435x1 + 6 14" Box Jumps - 450x1 + 6 14" Box Jumps - 465x1 + 4 14" Box Jumps
Even during peaking I hate doing just one lift soooo .... a tiny bit extra just cus.
Calf Raises - SSB - 1x3 Tempo Squats with the weight jump - TS count > 3 down 2 in the hole 1 up
Set 1 - TS 240x3 + 20 Calf Raises
Set 2 - TS 260x3 + 20 Calf Raises
Set 3 - TS 280x3 + 20 Calf Raises
Set 4 - TS 300x3 + 20 Calf Raises
Abs - Paloff Press - double looped red mini 4 sets of 12
RE: Yano's old man lifts such and so forth - Yano - 03-01-2025
https://www.youtube.com/watch?v=uuYRFxuFqeE
March 1 '25 - Iron Abyss
Row Row your boat Saturday - Peaking Phase Test Week 3
202.8 body weight
1713 cals headed to 3300
Cardio Change - 100 body weight squats 15 min stat bike before - 100 body weight squats 15 min stat bike after - 30 min riding total 8.46 miles - 120/122bpm
Today was a good day , we rowed and rowed , pulled up , pulled out , pulled down , I got no complaints at all.
Stretches - Looped red mini
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15
Lifts -
Pendlay Rows - Iron Abyss
Warm Ups - ebx5 ebx5
Progression - 135x3 - 185x3 - 225x3
Working Sets - 275x3 - 295x1
*PAP Pairings - 295x1 + 4 ExPullups - 315x1 + 6 ExPullups - 335x1 + 6 ExPullups - 345x1 +4 ExPullups
**Back Off Sets - 270x6 - 240x8 - 220x11
Meadows Rows - Iron Abyss
Progression - 125x3 - 135x1
*PAP Pairings - 135x1 + 4 ExPullups - 145x1 + 6 ExPullups - 155x1 + 6 ExPullups - 165x1 +4 ExPullups
**Back Off Sets - 130x9 - 115x12 - 110x12
Band Pull Out/Down rear delts/lats - double looped red mini - 4 sets of 12
Abs - Field goal sit ups - 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 03-02-2025
https://www.youtube.com/watch?v=_XI1DD_vJuY
March 2 '25 - Iron Abyss
Active Recovery Saturday - Peaking Phase Test - Week 3
203.3 body weight
2158 cals headed to 3300
Cardio - New Plan - 100 body weight squats + 15 min stat bike prior - 100 body weight squats + 15 min after - Stat bike was 8.8 miles 120/122 bpm
Today went great , legs feel good two days into adding in the bw squats , see how that progresses over the week and if any fatigue builds up.
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 / 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
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Sets of Planks - Bent Arm Wall - 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
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec
DB Work -
Lu Raise - 3x20 - 5#
DB Row 3x20 - 20#
Bicep Curls 3x20 - 20#
Flat DB Press 3x20 - 25#
Incline DB Press 3x20 - 25#