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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 - 03-15-2025
https://www.youtube.com/watch?v=tMDFv5m18Pw
March 15 2025
Row Row Row your boat Saturday
Peaking Phase Test Week 4
204.1 body weight
1260 cals headed to 3300
Cardio - 100 bw squats - 30 min stat bike 8.5 miles 120/122bpm
Today was a nice fun day of rowing around the gym. Everything felt good and went well but the coming deload is going to be sweet I aint gonna lie.
Stretches - Looped Red Mini
Band Pulls 2x15
Band Press 2x15
Band X-over 2x15
Band Y-Raise 2x15
Band Face Pulls 3x15
Lifts -
Pendlay Rows - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
Working Sets - 230x10 - 250x5 - 270x4 - 285x3 - 305x2 - 320x1
Amrap Set - 215x11+1
Meadows Rows - Iron Abyss
Working Sets - 115x10 - 125x5 - 135x4 - 140x3 - 150x2 - 160x1
Amrap Set - 105x12
Landmine Rows - Iron Abyss
Working Sets - 165x10 - 180x5 - 195x4 - 205x3 - 220x2 - 230x1
Amrap Set - 155x10+1+1
Rear Delts - Looped Red Mini - 4 sets of 12
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 03-17-2025
https://www.youtube.com/watch?v=d-diB65scQU
March 16 '25 - Iron Abyss
Active Recovery Sunday
203.9 body weight
3285 cals finished the day
Cardio - 100 BW squats - 30 min stat bike - 15 before 15 after - 8.4 miles 120bpm
Posting this up a day late , it all went well , was a nice easy day off.
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 2x20 per side
Bird Dogs 2x20 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
RE: Yano's old man lifts such and so forth - Yano - 03-17-2025
https://www.youtube.com/watch?v=kFr8SdOS5ic
March 17 '25 - Iron Abyss
Dead Monday - Deload
204 bodyweight
1580 cals headed to 3300
Cardio 100bw squats - 30 min stat bike , 15 before 15 after - 8.7 miles 122bpm
Today was a fun day , short n sweet. Tried to use today not just for the deload but to work some speed on the bar and get it moving.
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 - Feet on wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Cat Cows 2x10
Childs Pose 2x1 min hold
Lifts - Deads - 3x3 @ 65%
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 315x3
Working Sets - 365 x 1x1x3 - 365x 1x1x3 - 365x 1x1x3
https://streamable.com/6o1ccl
Decicit Deadz - 3x5 @ 50% 2"
Working Sets - 280x5 - 280x5 - 280x5
https://streamable.com/gz6mzn
Rack Pulls - 2x6 @ 60% - hole below knee
Working Sets - 340x6 - 340x6
https://streamable.com/2wkwx1
Shrugs - #135 - 4 sets of 12
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 03-19-2025
https://www.youtube.com/watch?v=b6_3exe8KTg
March 19 '25 - Iron Abyss
Bench day deload fun
204 body weight
1900 cals headed to 3300
Cardio - 100 bw squats - 30 min stat bike 8.2 miles 120/122bpm
Today was fun and simple added some chains just cus and knocked it out.
Everything feels good today.
Stretches -
Wall Angels 2x10
OH Reach Stretch 2x30 sec
Band Pulls 2x15
Band Press 2x15
Band X-over 2x15
Band Y-Raise 2x15
Band Face Pulls 3x15
Lifts -
Comp Bench - Full Stops - 3x5 65% 1rm + 40 in chains
Warm up - ebx5 ebx5
Progression - bar + chains = 85# - 85x5 - 175x5 - 225x5 - 245x5
Working Sets - 255x5 - 255x5 - 255x5
Inc DB Press - 3x12 - 35# - 35x12 - 35x12 - 35x12
Rear Delt Flys - Looped red mini - 2 sets of 15
Lateral DB Raises - 4x10 - 15# - 15x10 - 15x10 - 15x10 - 15x10
Bent Rows - 3x8 - 60% 1rm - 165# - 165x8 - 165x8 - 165x8
Paloff Press - double looped red mini's - 4 sets of 12
Doorway Stretch 2x30 sec
Cat Cows 3 sets of 10
RE: Yano's old man lifts such and so forth - Yano - 03-20-2025
https://www.youtube.com/watch?v=kNiUfwHJF6E
March 20 '25 - Iron Abyss
Deload week - active recovery Thursday
204.2 bodyweight
2450 cals headed to 3300
Cardio 100bw squats - 30 min stat bike - 8.5 miles 120bpm
Yogalicious Stretchiness and Things - typical active recovery day
Got out the bad and the good in and yeehaw !
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 2x20 per side
Bird Dogs 2x20 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:
DB Bird Dog Rows - 3x15 - #30
Hammer Curls - 3x15 - #25
Inc DB Press - 3x15 - #30
Lu Raise - 3x15 - #10
RE: Yano's old man lifts such and so forth - Yano - 03-22-2025
https://www.youtube.com/watch?v=xMaE6toi4mk&list=RDvNypnY2R11w&index=18
March 21 '25 - Iron Abyss
Deload Friday Squats
204.2 body weight
3280 cals for the day
Cardio 100bw squats - 30 min cardio 8.3 miles 120bpm
Day late on the post this way Fridays work out , simple easy deload squat day , nothing special.
Everything felt good.
Stretches -
Knees to chest 3x20 sec
90/90 Stretch 2x30sec
Deep Squat Hold 2x30 sec
Ankle Circles 2x10 each direction
Hip Circles 2x10 each direction
Lifts -
Squats - 65% 1rm 3x3 -
Warm up - ebx5 - ebx5
Progression 135x5 - 225x4 - 315x3
Working Sets - 325x3 - 325x3 - 325x3
Belt Squats - 3x12 - 90# - 90x12 - 90x12 - 90x12
Step ups - 20" - 2x10 each leg
Planks - 3x30 - left - right - flat feet on wall
Abs - Bent leg lifts - 5 sets of 20
Cool Down -
Ham Stretch 2x30sec
Pigeon Pose 2x30sec each side
RE: Yano's old man lifts such and so forth - Yano - 03-22-2025
https://www.youtube.com/watch?v=zRvRed0YauI&list=RD1al7C2jYV7I&index=20
March 22 2025 - Iron Abyss
Row Row Row Your Deload Saturday
204.3 body weight
2563 cals headed to 3300
Cardio - 150 bw squats - gave the knees n hips a break on pedaling today
Today was fun n fiesty. In an out quick clean n quiet. Everything moved well with nothing to complain about.
Stretches -
Band Pull Aparts - 3x15
Dead Bugs - 2x20 each leg
Bird Dogs - 2x20
Lifts -
Pendlay Rows - 65% 1rm - 3x5
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
Working Sets - 225x5 - 225x5 - 225x5
Meadows Rows - 60% 1rm - 3x8
Working Sets - 95x8 - 95x8 - 95x8
TBar Rows - 65% 1rm - 3x8
Working Sets - 135x8 - 135x8 - 135x8
Rear Delt Flys - Double looped mini - 3 sets of 15
Abs - Field Goal Sit Ups - 5 sets of 20
Cool Down -
Lat Stretches - 2x30 sec each side
Theragun - Lats - Traps - 2 min
RE: Yano's old man lifts such and so forth - liftsiron - 03-23-2025
Thanks for posting.
RE: Yano's old man lifts such and so forth - Yano - 03-25-2025
(03-23-2025, 03:52 AM)liftsiron Wrote: Thanks for posting.
Anytime man , if any of the whacky shit I do motivates folks or shows em something different , I'm all for it , that's why I enjoy folks logs. Ya never know what training gems you'll find.
March 3 2025 - Iron Abyss
PR Testing Week
204.4 body weight
3250 cals for the day
Cardio After lifts - 15 min stat bike - 100 bw squats - 4.3 miles
Monday was real simple see how far up the ladder we climb. It went well.
Treated it like a meet day and took my time gave it a couple of songs between pulls.
Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cosack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Deads -
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x3 - 385x2
Working Singles - 405x1 - 465x1
Opener - 525 - moved well
2nd Att - 550 - moved ok too
3rd Att - 575 - WOOOOOOOOOO! and were there baby , I wanted 580 ,, might of got it but hedged my bet and it locked out. Straps and a grind but its there .. not meet ready mind you ,, too long in my hands without the straps , but it will be there soon enough.
Ol lady was tending to the rugrats so I only got the first pull on video , one of these days I gota get a camera n tripod or some shit so I dont have to ask her all the time.
[URL unfurl="true"]https://streamable.com/drd5ew[/URL]
RE: Yano's old man lifts such and so forth - Yano - 03-26-2025
https://www.youtube.com/watch?v=mtK6pdUKmio
March 26 '25 - Iron Abyss
Bench Testing
204.2 body weight
1845 cals headed to 3300
Cardio - 30 min stat bike 8.6 miles - 120/122bpm
Today was simple , hop on the bench and climb to the top of the ladder.
Everything went well up until the left front delt started to tell me to go fuck myself and I called it.
Stretches -
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Facepulls 3x15
Lifts -
Comp Bench with all the pauses - Solo today so I called it myself and still went 2 for 3 hahaahah blew my own RACK command ?
Warm up - ebx5 - ebx5
Progression - 95x5 - 135x4 - 185x3 - 225x2 - 275x1
Work -
295x1*last years meet bench
1st Att - 315x1
2nd Att - 335x1
3rd Att - 350x1 - grinder , right delt front delt is pissed but it locked out , Money ! so its all good in the hood what don't kill me heals and makes me stronger
Felt good from Monday so I did some quick pulling ,, just cuz
Deads - Doubles til they didn't
Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 515x1x1
Abs - Paloff Press - double looped mini - 4 sets of 12