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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 - 04-07-2025
https://www.youtube.com/watch?v=w1YaNZcUPGc
April 7 '25 - Iron Abyss
Monday Heavy Lower
205.7 body weight
1790 cals headed to 3300
30 min stat bike - 8.6 miles 120bpm
Today was right on the fucking money. Head was in it, forge was hot enough to smelt brimstone , was a damn fun day all around.
The Meadows / TBar Rows - Lemme splain ., Got a new close grip handle for Tbars was itching to try it out , everything felt good so I sort of made a superset/circuit thing out of both set of one than the other and so on.
Stretches-
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
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
Superman's - 3x30 sec hold
Childs Pose - 2x1min
Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 225x5
Working Sets - 255x10 - 300x5 - 360x3 - 405x2
Top Singles - 450 x1 x1 x1 x1 x1
*Back Off Set - 360x7
Rack Pulls - IA - Hole below the knee -
Working Sets 450x5 - 510x3 - 555x2
*Back Off Set - 480x4
Pendlay Rows -
Warm up - ebx5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2 - 250x1 - 285x1
*Back Off Set - 225x7
Meadows Rows / TBar Rows - IA
Working Sets - 110x10x2 - 130x5x2 - 155x3x2 - 175x2x2 -195x1x2 - 220x1x2
*Back Off Set - 175x8
Lat Pulldowns - new rig gotta start some where - IA
Working Sets - 65x10 - 75x5 - 90x3 - 105x2 - 115x1 - 130x1
*Back Down Set - 105x8
Shrugs - IA
Working Sets - 150x10 - 175x5 - 210x3 - 240x2 - 265x1 - 300x1
*Back Down Set - 240x8
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 04-08-2025
https://www.youtube.com/watch?v=TeJDIzPxd0M
Apr 8 '25 - Iron Abyss
Upper Tuesday
206 bodyweight
1600 cals headed to 3300 for the day
30 min cardio - Stat bike 8.5 miles 120/122bpm
Today was right on , everything moved good , felt good. Head was in it , plenty of fuel in the tank.
Solid as a rock all the way around.
Stretches -
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15
Bench - Iron Abyss
Warm up - ebx5 - ebx5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2
Top Singles - 250 x1 x1 x1 x1 x1
Back Off Set - 200xamrap - 8
Incline Close Grip - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 225x1
Back Off Set - 165xamrap - 9
Decline Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2 - 210x1 - 225x1
Back Off Set - 165xamrap - 9
Low Cable Row - IA
Working Sets - 75x10 - 85x5 - 100x3 - 115x2 - 130x1 - 145x1
Back Off Set - 115xamrap - 8
Curls - EZ Bar - 4x12
50x12 - 60x12 - 65x12 - 70x12
Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12
Delt Fly - 4x12 - 12x12 - 15x12 - 20x12 - 25x12
Abs - Paloff Press - Double looped red mini - 4x12
RE: Yano's old man lifts such and so forth - Yano - 04-09-2025
https://www.youtube.com/watch?v=DdekZoYoamE
April 9 '25 - Iron Abyss
Tekneek Wednesday
206.2 body weight
1370 cals headed to 3300 for the day
30 min cardio - Stat Bike 8.4 miles 120bpm
Today was all money , nice n simple technique day , lil of this lil of that and some accessories.
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 Deadz - 65% - 4x4 - #390
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 315x4
Working Sets - 390 x4 x4 x4 x4
Bench Work - 50% - 4x5 - #175
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - 175 x5 x5 x5 x5
Squat Holds - 30 sec hold all the way up
Working Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 490x30sec - 510x30 - 580x30 - 600 x30sec x30sec x15sec shakey legs racked it
Tricep Pushdowns - 4x12 Progressive - used the pulley tower for the first time on these , it was cool
45x12 - 50x12 - 55x12 - 60x12
Face Pulls - double looped red mini's - 4 sets of 12
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 04-10-2025
https://www.youtube.com/watch?v=00GlGW3F_Ug
April 10 '25 - Iron Abyss
Squat Focus and such n so forth
206.3 body weight
1837 cals headed to 3300 for the day
30 min cardio stat bike - 8.6 miles 120bpm
Today was solid and fun. Head was in it , forge was hot enough to smelt ozmium. Everything felt good. Bar had good speed , hit depth all the way around , I got no complaints.
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
Lifts -
Squatz - Iron Abyss
Warm up - ebx5 ebx5 150x5
Working Progression - 215x10 - 250x5 - 300x3 - 340x2
Top Singles - 375 x1 x1 x1 x1 x1
Back Off Set - 300xamrap - 8
Good Mornings - bottom of squat up - IA
Working Progression - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 275 x1 x1 x1 x1 x1
Back Off Set - 210xamrap - 8
Zercher Squats - IA
Working Progression - 10x160 - 5x185 - 3x220 - 2x250
Top Singles - 275 x1 x1 x1 x1 x1
Back Off Set - 220xamrap - 8
RDL - snatch grip at the rings - IA
Working Progression - 10x175 - 5x205 - 3x245 - 2x275
Top Singles - 305 x1 x1 x1 x1 x1
Back Off Set - 245xamrap - 9
Shrugs - IA
Working Progression - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 265 x1 x1 x1 x1 x1
Back Off Set - 210xamrap - 9
Abs - Pallof Press - double looped red minis - 4 sets of 12 each side
RE: Yano's old man lifts such and so forth - Yano - 04-11-2025
https://www.youtube.com/watch?v=Y1mX9Y9pp5w
April 11 '25 - Iron Abyss
Pressing n things Friday
206 body weight
1400 cals headed to 3300 end of day
30 min cardio - stat bike 8.6 miles 120/122bpm
Another solid day in the books , everything fired well , moved with purpose. Everything feels good at this point , add in another back off set next week perhaps.
Stretches -
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15
Lifts -
Overhead Strict Press - yeah the one I ain't sposed to do haahaha that Dr can eat a bag of dicks with whip cream , told me I'd never walk again too ..... hmph
Warm up - ebx5 - ebx5 - 95x5
Working Sets - 100x10 - 115x5 - 135x3 - 155x2
Top Singles - 170 x1 x1 x1 x1 x1
*Back Off Set - 135xamrap - 10
Close Grip Flat Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 180x2
Top Singles - 200 x1 x1 x1 x1 x1
*Back Off Set - 165xamrap - 10
JM Press - IA
Working Sets - 85x10 - 100x5 - 120x3 - 135x2
Top Singles - 150 x1 x1 x1 x1 x1
*Back Off Set - 120xamrap - 10
DB Lat Raises - 4x12
12x12 - 15x12 - 20x12 - 25x12
Pull Ups - 4xamrap - 10 - 10 - 8 - 8
Abs - Bent Leg Lifts - 4 sets of 35 - bumped up a bit
RE: Yano's old man lifts such and so forth - Yano - 04-12-2025
https://www.youtube.com/watch?v=rrim6_9VSeM
April 12 '25 - Iron Abyss
Slave to the grind Saturday
206.5 body weight
1795 cals headed to 3300 end of day
30 min cardio - stat bike 8.4 miles 120bpm
Today was a strong finish to the week, everything moved well , body took the extra work load , I got no complaints at all.
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
Lifts -
Speedy Dynamic Skwatz - SSB - 8x3 - touch n go off the pins -
65% + 25% dynamic in bands rounded up for the stretch - #325 + #150 - #475 at the top
Warm up - ebx5 - ebx5
Progression - 150x3 - 200x3 - 250x3 - 300x3
Working Sets - 325/150 x3 x3 x3 x3 x3 x3 x3 x3
https://streamable.com/4ae7q9
Good Mornings - IA - High to bottom of squat n back - more knee flexion than I would like but hey , I'm a stroke victim I'm allowed to do weird shit ? ?
Working Sets - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 265 x1 x1 x1 x1 x2 felt good hit the last as a double
*Back Off Set - 210xamrap 7
https://streamable.com/cxds1c
Deficit Deads - IA - Beltless - This was a fun mental battle , never done these in this set up - ran these to a single - Had decent speed for no belt
Working Sets - 255x10 - 300x5 - 360x3 - 405x2 - 450x1
*Back Off Set - 360xamrap - 5
405x2
https://streamable.com/mo87mg
450x1
https://streamable.com/xr6wzk
Lost our camera crew to movies snacks
Front Squats - Backward SSB - IA - working off old pr of 350
Working Sets - 150x10 - 175x10 - 210x3 - 240x2
Top Singles - 265 x1 x1 x1 x1 x1
*Back Off Set - 210x8
Bent Rows - IA
Working Sets - 145x10 - 170x5 - 205x3 - 230x2
Top singles - 255 x1 x1 x1 x1 x1
Abs - Paloff Press - double looped minis - 4 sets of 12
RE: Yano's old man lifts such and so forth - Yano - 04-13-2025
https://www.youtube.com/watch?v=nElblXq8iLI
April 13 '25 - Iron Abyss
Sunday - Active Recovery
206.3 bodyweight
2806 cals headed to 3300 - late work out n post
30 min cardio - stat bike 8.5 miles - 120 bpm
Nice relaxed day eating n gaming a bit, tinkered on a few things around the house , got in the late workout and feel great. Lookin forward to tomorrow.
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 - 04-14-2025
https://www.youtube.com/watch?v=kFr8SdOS5ic
April 14 '25 - Iron Abyss
Dead Pulling Monday
206.3 body weight
2105 cals out of 3300 for the day
30 min cardio - 8.7 miles - 120/122 bpm
Today went great , everything felt solid. Bar travelled well , had decent speed. Body feels good all around.
Kept to the one back off set but ramped up the percentage a bit.
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
Lifts -
Beltless Deads - Iron Abyss
Warm up - ebx5 - ebx5 - 135x3 - 225x3
Working Sets - 260x10 - 305x5 - 365x3 - 410x2 - 455x1 - 510x1
*Back Off Set - 480x6
510x1
https://streamable.com/jatkez
Rack Pulls - IA - Hole below the knee
455x5 - 515x3 - 560x2
560x2
https://streamable.com/62zfys
Pendlay Rows - IA
Working Sets - 150x10 - 170x5 - 205x3 - 230x2 - 255x1 - 290x1
*Back Off Set - 265x6
Tbar Rows - IA
Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1
*Back Off Set - 205x6
225x2
https://streamable.com/rdepwp
Lat Pull Downs - IA
Working Sets - 75x10 - 85x5 - 105x3 - 115x2 - 125x1 - 145x1
*Back Off Set - 130x6
Shrugs - IA
Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1
*Back Off Set - 280x6
Abs - Bent Leg Lifts - 4 sets of 35
RE: Yano's old man lifts such and so forth - Yano - 04-15-2025
https://www.youtube.com/watch?v=Rm2yRSur7OA
April 15 '25 - Iron Abyss
Bench n Row Tuesday
206.5 body weight
1898 cals headed to 3300
Cardio - 30 min stat bike - 8.4 miles 120bpm
Today was a good solid day , missed the top single on bench which royally pissed me off , reset for it and just couldnt get it locked out today , hit that 290 and its like an ice pick in the front delt / pec tendon.
Everything else fired off really well all but that top single. So I cant complain.
What I'm thinking of doing it just holding up main bench work here at 280/285 and start adding reps while I continue to add weight to the accessories.
Something in the chain is weak which is why that pec and front delt have to work so fucking hard on the left side , see if we can fix it with accessory work.
Stretches -
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15
Lifts -
Comp Bench - Iron Abyss
Warm up - ebx5 ebx5 - 135x5
Working Sets - 150x10 - 170x5 - 205x3 - 230x2 - 255x1 - 290xfail - reset tried it again - 290xfuck
Back Off Set - 265x6
Incline Close Grip Bench - IA
Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1
Back Off Set - 205x6
Decline Wide Grip Bench - pinkys on rings - IA
Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1
Back Off Set - 205x6
Low Cable Rows - IA - doubles to the end
Working Sets - 90x10 - 105x5 - 125x3 - 140x2 - 155x2 - 175x2
Back Off Set - 160x6
Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12
Delt Flys - 4x12 - 12x12 - 15x12 - 20x12 - 25x12
Abs - Paloff Press - double looped red mini bands - 4x12
RE: Yano's old man lifts such and so forth - Yano - 04-16-2025
https://www.youtube.com/watch?v=MCxMBmKG-SE
April 16 '25 - Iron Abyss
TekNeek Wednesday
206.8 body weight
3291 cals for the day
30 min cardio - Stat bike - 8.4 miles - 120 bpm
Today was a fun day , deads went smooth , swapped out comp bench for some pin press spoto's , used the lat tower rig for standing cable crunches , that was different , felt like a fish a couple times over estimating my starting weight lol yanked damn near over backwards but it was hella good fun !
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 Pull Aparts - looped red mini - 3 sets of 15
Lifts -
Paused Deads - mid shin - 65% 1rm - 4x4
Warm ups - ebx5 ebx5
Progression - 135x2 - 225x2 - 315x2 - 365x2
Working Sets - 390 x4 x4 x4 x4
Pin Press/Spoto - Wide Grip - pinkys at the rings - 50% 1rm - 4x5
I shall splain - set the pins at spoto height - inch off my chest - full stop - boom up
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - 175 x5 x5 x5 x5
Squat Walk Outs/Holds -
Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 510x30sec - 580x30sec
Working Sets - 630 x30sec x30sec x30sec
Low Cable for face pulls on Lat Tower - never done these had no clue where to start , fun stuff crazy pump
30x12 - 35x12 - 40x12 - 45x12
Standing Cable Crunch - used a grey band for a handle , it was funky the way it pulled , I like it
10x12 - too light - 20x12 - better - try 50 big jump - fuck me almost went over backward - 30x12 ah thats it
so - we gotta start somewhere :ROFLMAO: ?
30x12 - 30x12 - 35x12 - 35x12