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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 - 03-27-2025
https://www.youtube.com/watch?v=iySa7HTWgSI
March 27 '25 - Iron Abyss
Active Recovery Thursday
204.3 body weight
2325 cals headed to 3300
Cardio - 30 min stationary bike - 8.7miles - 122bpm
Nice stretchy day of deloady goodness.
Squatz tomorrow to end the testing and see where were at.
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 - 03-28-2025
https://www.youtube.com/watch?v=U4WiyxXpyZc
March 28 '25 - Iron Abyss
Skwatz !!!! - PR Test
204 body weight
1425 cals headed to 3300
Cardio - 30 min stat bike 8.6 miles 120bpm
Ok today was money , I got no other words for it. Shit clicked , iron gods smiled and work was done.
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
Deep Squat Hold - 2x30 sec
Lifts -
SKWATZZZZ !!! - to the top of the ladder
Straight Bar - No Box
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1
1st Att - 415x1 - moved like an opener should
2nd Att - 435x1 - slowed down some but had decent speed , slight lean to my right side at the top
3rd Att - 455x1 - 1st gear speed but not a hard grinder , room never got small from no air left in the tank
*Yelled n Woo'd a bit cus 450 over was the entire goal, then said ..
ok let's keep goin , pulled the straight bar and rest up the 455 on the SSB and brought in the bench for box squats ... why not try for two PR's in one day.
Box/Bench Squats - to the top of the ladder
Singles - 455x1 - 470x1 - 490x1 slow moving - 505x1 grind you fat bastard GRIIIND!!!
haaahahaha leg shakes small room headache it was GREAT !!
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 03-29-2025
https://www.youtube.com/watch?v=ZC1Pdsppch4&list=RDGMEMJQXQAmqrnmK1SEjY_rKBGAVMBSIFNuFa-RE&index=14
March 29 '25 - Iron Abyss
Saturday mish mosh speedy shit
204.1 body weight
1780 cals headed to 3300
30 min cardio - stat bike . 8.7 miles 120/122bpm
Today was the last day of PR test week , really nothing to do but stand around n fuck spiders.
Got in an all around speedy day for fun and just for a change of pace.
Stretches -
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Facepulls 3x15
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
Deep Squat Hold - 2x30 sec
Lifts -
Pendlay Rows - fast fast fast - 3-3x2 - 165 on the bar 75 in bands - 240#
Warm up - ebx5 ebx5
Progression 135x5 - 135/bandsx5
Work - 240x2x2x2 - 240x2x2x2 - 240x2x2x2
https://streamable.com/tqhu1y
Speed Bench - faster still - 3-3x2 - 175 on the bar - 106 in bands - 40lbs of chains - #321 at the top
**Crap camera angle to see the weight but I wanted a shot of how level the bar was moving**
Warm up - ebx5 - bandsx5 - bands/chainsx5
Progression - 135/bands/chainsx5 - 155/bands/chainsx4
Work - 175/bands/chainsx2x2x2- 175/bands/chainsx2x2x2 - 175/bands/chainsx2x2x2
https://streamable.com/6dq0l4
Lost the camera crew !!!!
Speed Deads - 3-3x2 - 365 + 75 in bands + 40 in chains - #480 at the top
Warm up - ebx5 ebx5
Progression 135x2 - 135/bandsx2 - 135/bands/chainsx2 - 225/bands/chainsx2 - 315/bands/chainsx2
Work - 365/bands/chainsx2x2x2 - 365/bands/chainsx2x2x2 - 365/bands/chainsx2x2x2 -
Deficit Deads - kept same set up - 365/bands/chains - 4x4
Work - 365/bands/chainsx4 - 365/bands/chainsx4 - 365/bands/chainsx4 - 365/bands/chainsx4
Hammer Curls - 4x10 - #35
Lat Delt Raise - 4x10 - #25
Db Delt Press - 4x10 - #40
Abs - Field Goal Sit Ups - 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 03-31-2025
March 31 '25 - Iron Abyss
Dead Monday Mother Fucker !!
209 bodyweight - YOU FAT BASTARD !! ? ? Full Refeed , I'm not sorry !!
2375 cals headed to 3300
Cardio 30 min Stat Bike - 8.6 miles - 120/122bpm
Today was the first day back to work and all I can say is ....
WOOOOOOOO!!!!!!
Today felt great , everything moved well with no complaints.
Full program today but what I would call low volume to start after basically a couple of weeks off resting n testing pr's -
No back off sets today and were gonna leave the PAP out of this block and go back to our dynamic days with submaximal loading and our bands n chains. Swap em back n forth just to keep the stimulus fresh and adaptation moving.
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
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Deep Squat Hold - 2x30 sec
Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 275x3
Working Sets - 300x10 - 360x5 - 405x3 - 450x1 - 480x1 - 510x1
Deficit Deads - 75% 1rm opener - Iron Abyss - 450x5 - 455x3 - 465x2 - 475x1 - 480x1
Pendlay Rows - Iron Abyss - 10x145 - 5x165 - 3x200 - 2x225 - 250x1 - 285x1
Meadows Rows - Iron Abyss - 10x70 - 5x80 - 3x95 - 2x105 - 1x120 - 1x135
Shrugs - Iron Abyss - 10x145 - 170x5 - 205x3 - 230x2 - 255x2 - 290x1
Abs - Paloff Press - double looped red mini - 4 sets of 8
RE: Yano's old man lifts such and so forth - Yano - 04-01-2025
https://www.youtube.com/watch?v=qNfpkK5Uzqg&list=PL4TymVXZSV81dM8-AF9xZJZvXEhevQV0O&index=6
April 1 '25 - Iron Abyss
Bench focus Tuesday
208.7 body weight
1800 cals headed to 3300 for the day
Cardio - 30 min stationary bike 8.7 miles 122bpm
Today was solid as a rock !! Everything moved well , felt good , I got nothing to complain about at all.
Got all the work done , and like yesterday ramped up volume but left off the back down sets for now.
This felt great and was a good amount of work , I got no shame in my game without the back off sets, they will come back soon enough.
Stretches -
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Facepulls 3x15
Lifts -
Bench - Iron Abyss
Warm up - ebx5 ebx5 135x5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2 - 250x1 - 285x1
Incline Close Grip Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 235x1
Decline Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 235x1
Tbar Rows - IA
Working Sets - 110x10 - 130x5 - 155x3 - 175x2 - 195x1 - 220x1
Lat Raise - 4x12 - #20 - 12x12x12x12
Delt Fly - 4x12 - #20 - 12x12x12x12
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 04-02-2025
https://www.youtube.com/watch?v=nBM1-DwjA8I&list=OLAK5uy_mSynb9j0mNVTdcrts-N43gW0A-mirPUvs
April 2nd '25 - Iron Abyss
Technique Work Wednesday
208.5 body weight
1632 cals headed to 3300 for the day
30 min cardio - stationary bike - 8.4 miles 120/122bpm
OH YEAH ! Fun day in the books , quick in and out , got in some solid work on the lighter side of things and it was all good.
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
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Lifts -
Paused Deads - 65% 1rm 4x4
- mid shin / below knee - Results may vary haahahah I try to make them all the same
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 315x4 - 365x4
Working Sets - 390x4 - 390x4 - 390x4 - 390x4
Flat Bench - 50% 1rm 4x5 -
Warm up - ebx5 ebx5
Progression 135x5 - 155x5
Working Sets - 175x5 - 175x5 - 175x5 - 175x5
Squat Walk Out/Holds - 3x30sec - SSB - I just went a hair past pr , like 101/102%
Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec
Working Sets - 510x30sec - 510x30sec - 510x30sec
Face Pulls - double looped mini - 3x15
Band Pulls - looped red mini - 3x15
Abs - Field Goal Situps - 4 sets of 30
RE: Yano's old man lifts such and so forth - Mutant - 04-03-2025
I got to start from the be and take some pointers from your thread!!! I’m going to have to look a few of these up to learn them also.
You’d said as a midlife crisis you decided to become a power lifter. Me to!! lol of course I’ve also kept my ass injuries a lot since I started . But I love it!!! Well not the getting injured so much. I was watching you do tack pulls and I decided to after months of no heavy lifting to work back 3 weeks ago. I was told nothing over 50lbs by my physician and I jumped to 315 !! I’m sure that’s how I broke the screws in my plate in my arm. Ughhhh
I’m crawling in my skin to get back in and lift solid again. But my ass finally gig the hint to sit down and heal or another sit is coming.
But I’m going to look over your workouts and incorporate as much as I can !
Thanks for sharing Homie!!
RE: Yano's old man lifts such and so forth - Yano - 04-03-2025
(7 hours ago)Mutant Wrote: I got to start from the be and take some pointers from your thread!!! I’m going to have to look a few of these up to learn them also.
You’d said as a midlife crisis you decided to become a power lifter. Me to!! lol of course I’ve also kept my ass injuries a lot since I started . But I love it!!! Well not the getting injured so much. I was watching you do tack pulls and I decided to after months of no heavy lifting to work back 3 weeks ago. I was told nothing over 50lbs by my physician and I jumped to 315 !! I’m sure that’s how I broke the screws in my plate in my arm. Ughhhh
I’m crawling in my skin to get back in and lift solid again. But my ass finally gig the hint to sit down and heal or another sit is coming.
But I’m going to look over your workouts and incorporate as much as I can !
Thanks for sharing Homie!!
That's great man !! after the stroke every one tried to treat me like I was made of glass and I let them for a long time before I got sick and tired of being sick and tired , got off my ass and got to work.
If you have any questions or want to know about any of the stupid shit I do hahaah just ask
https://www.youtube.com/watch?v=jz7hIpRv-jc
April 4 '25 - Iron Abyss
Squatz R Fun Thursday
208 body weight
1945 cals headed to 3300 for the day
30 min Stat Bike - 8.7 miles 122bpm
Today went real well. Learned a couple of things and thats bonus.
I've been doing a lot of box/bench squatting and having the Mrs home to film the session I see I'm a bit off my depth even though it feels "right in my head" so were gonna change that up a bit n get our big fat ass back down there where it belongs.
Everything else was money in the bank.
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
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Planks - flat - right - left - 30 sec each
Supermans - 3x30 sec hold
Childs Pose - 2x1min
Lifts -
Skwatz !!!! - Straight bar - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
Working Sets - 215x10 - 250x5 - 300x3 - 340x2 - 375x1 - 425x1x1 * felt good but was too high
https://streamable.com/q0rwzb
https://streamable.com/70n0hj
Good Mornings - Iron Abyss - Top down full stop back up
Working Sets -145x10 - 165x5 - 200x3 - 225x2 - 250x2 - 285x1
Little more flexion in the knees than I would like but I work with what still works LOL im old n crooked
250x2
https://streamable.com/y4vv1p
285x1
https://streamable.com/8vnjbt
Zercher Squats - 160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 315x1
315
https://streamable.com/jovsas
Rack Pulls - Iron Abyss - Hole below knee
450x5 - 510x3 - 555x2 - 585x1 - 605x1
Forgot how to pull for a sec hahaha had to grab a lower gear
605
https://streamable.com/738gf3
Shrugs - 145x10 - 170x5 - 205x3 - 230x2 - 290x1
Pallof Press - double looped red mini - 4 sets of 12