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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 - 04-17-2025
https://www.youtube.com/watch?v=e3RlOhqmMms
April 17 '25 - Iron Abyss
Squatin Thursday n stuff
207 body weight
1538 cals headed to 3300 for the day
Cardio 30 min - increased tension slowed pace a bit to a "brisk walk" uphill - 8 miles 116/120 bpm
Today was a full plate WOOOOOOOOOOOOO! Everything went well , I cant really complain at all. Bar moved well , accessories all got finished with back off's where applicable , damn solid work day.
To quote an old movie in regards to volume - " This one goes to eleven. "
Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Deep Squat Holds 3x30 sec
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
Childs Pose 2x1 min
Lifts -
Squats - pins set at bottom of squat , touch n go , not a long pause
Warm ups - ebx5 ebx5 150x3 - 240x3
Working Sets - 220x10 - 255x5 - 305x3 - 345x2 - 380x1 - 430x1 - solid to depth and had decent speed
*Back Off Set - done as singles - 400 x1 x1 x1 x1 x1 x1 - these were fun and moved well
Good Mornings - IA
Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1
*Back Off Set - 280x6
Zercher Squats - IA
Working Sets - 165x10 - 190x5 - 225x3 - 255x2 - 280x1 - 320x1
*Back Off Set - 295x6
Deficit Deads - IA - 3 inch deficit
Working Sets - 255x10 - 300x5 - 360x3 - 405x2 - 450x1
*Back Off Set - done as singles - 390 x1 x1 x1 x1 x1 x1
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 - 04-18-2025
https://www.youtube.com/watch?v=pAgnJDJN4VA
April 18 '25 - Iron Abyss
Overhead Friday Action
206.8 body weight
1408 cals headed to 3300 for the day
30 min cardio lil higher tension - 8 miles 115/118bpm
Today was rock solid , everything locked in , felt good and moved well , was one of those days where you look at the notebook and realize you only have two lifts left ... just flew by
Stretches -
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15
Lifts -
Strict Overhead Press - IA
Warm up - ebx5 ebx5 90x5
Working Sets - 105x10 - 120x5 - 140x3 - 160x2 - 175x1 - 200x1
*Back Off Set - 180x6
Close Grip Flat Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1 - 235x1
*Back Off Set - 215x6
JM Press - IA
Working Sets - 85x10 - 100x5 - 120x3 - 135x2 - 150x1 - 170x1
*Back Off Set - 160x6
Meadows Rows - IA
Working Sets - 75x10 - 85x10 - 100x3 - 110x2 - 125x1 - 140x1
*Back Off Set - 125x6
DB Lat Raises - 4x12 - 12x12 - 15x12 - 20x12 - 25x12
Pull-Ups - 4 sets of 8
Paloff Press - double looped red mini - 4 sets of 12
RE: Yano's old man lifts such and so forth - Yano - 04-19-2025
https://www.youtube.com/watch?v=QWkhCxCcWSE
April 19 '25 - Iron Abyss
Speedy Saturday
206.9 body weight
1902 cals headed to 3300
30 min cardio 8 miles - increased tension - 120bpm
Today was fun , got speedy and bandy , I huffed I puffed , a good time was had by all.
Looking back through the week I realize I had already hit my deficits as well as pauses for deads to today was speed n bands.
Swapped them in for another variation of good mornings , twice a week should be ok for GM's I don't want to beat a dead horse so to speak.
Found a much better way to stand and brace for standing cable crunches an worked sets of 10 until I couldn't in order to find a proper starting point , I hate guessing.
Stretches -
Upper
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15
Lower
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 Squatty Wonderfulness - 8x3 - 65% 1rm + 25% dynamic = 325 on the bar 150 in bands due to the extra stretch - 475 at the top
Warm up - ebx3 - ebx3 - 2 bandsx3
Progression - 150/bandsx3 - 240/bandsx3 - 290/bandsx3
Working Sets - 390/bands x3 x3 x3 x3 x3 x3 x3 x3
Speed Deadz - 8x2 - 65% 1RM + 25% dynamic = 390 on the bar - 150 in bands = 540 at the top
Progression - 135/bandsx2 - 225/bandsx2 - 315/bandsx2
Working Sets - 390/bands x2 x2 x2 x2 x2 x2 x2 x2
Bent Rows - IA
Working Progression - 145x10 - 170x5 - 205x3 - 230x2 - 255x1 - 285x1
*Back Off Set - 270x6
Curls - long bar - 4x12 - 55x12 - 60x12 - 65x12 - 70x12
Abs - Standing Cable Crunches - wacky fun
Progression to find where we belong - 20x10 - 30x10 - 40x10 - 50x10 - 60x10+2+1* 55 seems like a good starting point to try our Iron Abyss set n rep scheme from , see how it goes.
RE: Yano's old man lifts such and so forth - Yano - 04-21-2025
https://www.youtube.com/watch?v=5AwWCfM0a50&t=11s
April 21 '25 - Iron Abyss
Dead Monday
207.3 bodyweight
1373 cals headed to 3300 for the day
30 min cardio - 8 miles - still increased tension - 118/120bpm
In the words of that great American philosopher Ric Flair - "WOOOOOOOOOOOOOOO!"
Death By Singles !!!
Today was right on the fucking money , bar was flying around like a mosquito , heavy circles slamming up n down and all around ... ahhhh rust and sweat , good shit !!
A bit of an odd day where the back off sets based on PR's exceed the main mover for the day , broke them up into singles with minimal recovery time just 30 sec between , it worked well.
I did reduce the back off set on deads hitting a top set of 5 singles at 455 then a back off set at 480 seemed a bit daft so those went to 410. :geek: science !!
Sweat more in training , bleed less in war.
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
Planks - 3/30 count , flat , left , right
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Supermans - 3/30 count
Childs Pose 1/1 minute count
Lifts -
Deadz - Iron Abyss
Warm up - ebx5 - ebx5 - 135x3 - 225x3
Working Sets - 260x10 - 305x5 - 365x3 - 410x2
Singles - 455 x1 x1 x1 x1 x1
*Back Off Set - 405x6
Rack Pulls - hole below knee - IA
Working Sets - 5x460 - 3x520 - 2x565
*Back Off Set - pulled as singles - 520 x1 x1 x1
Pendlay Rows - IA
Working Sets - 150x10 - 170x5 - 205x3 - 230x2
Singles - 255 x1 x1 x1 x1 x1
*Back Off Set - pulled as singles - 265 x1 x1 x1 x1 x1 x1
Tbar Rows - IA
Working Sets - 115x10 - 135x5 - 160x3 - 180x2
Singles - 200 x1 x1 x1 x1 x1
*Back Off Set - pulled as singles - 205 x1 x1 x1 x1 x1 x1
Lat Pulldowns - IA
Working Sets - 85x10 - 105x5 - 115x3 - 125x2
Singles - 135 x1 x1 x1 x1 x1
*Back Off Set - pulled as singles - 140 x1 x1 x1 x1 x1 x1
Shrugs - IA
Working Sets - 155x10 - 180x5 - 215x3 - 245x2
Singles - 270 x1 x1 x1 x1 x1
*Back Off Set - pulled as singles - 280 x1 x1 x1 x1 x1 x1
Abs - Bent Leg Lifts - 4 sets of 35
RE: Yano's old man lifts such and so forth - Yano - 04-22-2025
https://www.youtube.com/watch?v=qNfpkK5Uzqg&list=RDBSIFNuFa-RE&index=4
April 22 '25 - Iron Abyss
Bench Tuesday
207.4 bodyweight
1650 cals headed to 3300 for the day
30 min stat bike cardio - 8 miles - 120/122 bpm with the increased tension
Other than the desktop shitting the bed this morning and being back on the old laptop its been a damn good day.
Held back main mover a bit , let the delt heal up more and the accessories catch up that need too , still got in solid work , bar moved well , lil pinch in the pec/delt but much less than last session.
Got no complaints was a damn good round of work
Stretches -
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15
Lifts -
Bench - Iron Abyss
Warm up - ebx5 ebx5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2
Top Singles - 250 x1 x1 x1 x1 x1
*Back Off Set - 225x6
Decline Pin Spoto Press - Wide Grip - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2
Top Singles - 210 x1 x1 x1 x1 x1
*Back Off Set - 220x6
Incline Close Grip Bench - IA
Working Sets - 120x10 - 140x5 - 165x3 - 190x2
Top Singles - 210 x1 x1 x1 x1 x1
*Back Off Set - 220x6
Low Cable Rows - IA
Working Sets - 105x10 - 120x5 - 140x3 - 160x2
Top Singles - 175 x1 x1 x1 x1 x1
*Back Off Set - 180 x1 x1 x1 x1 x1 x1
Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12
Delt Fly - 4x12 - 12x12 - 15x12 - 20x12 - 25x12
Abs - Paloff Press - double looped red mini - 4 sets of 12
RE: Yano's old man lifts such and so forth - Yano - 04-23-2025
https://www.youtube.com/watch?v=DsSM_YyZ3uU
April 23 '25 - Iron Abyss
Technique Wednesday
207.5 bodyweight
1598 cals headed to 3300 for the day
30 min cardio 8 miles increased tension - 126/128 bpm
Today was rock solid , had some fun and got out quick n clean. Everything feels good.
Stretches -
Upper
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Face Pulls - from low pulley - 3x15 - 45x15 - 50x15 - 55x15
Band Pull Aparts - double looped red mini - 3 sets of 15
Lower
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 -
Paused Dedz - 4x4 - 65% 1rm - 390
Warm up - ebx5 ebx5
Progression - 135x4 - 225x4 - 315x4 - 365x4
Working Sets - 390 x4 x4 x4 x4
Pin Press - full stop at chest - 4x5 - 55% - 1rm - 185
Warm up - ebx5 ebx5 135x5
Working Sets - 185 x5 x5 x5 x5
Squat Holds/Walk outs - 30sec up the ladder to x3 for 30 top set
150x30sec
240x30sec
330x30sec
420x30sec
510x30sec
580x30sec
630 x30sec x30sec - 20lb reach - 650 x30sec
Standing Ab Crunch - 4x12 - 50x12 - 55x12 - 60x12 - 65x10+2
RE: Yano's old man lifts such and so forth - Yano - 04-24-2025
https://www.youtube.com/watch?v=3N7KI8YEgnM
April 24 '25 - Iron Abyss
Squat down on it Thursday
207.5 body weight
1220 cals headed to 3000 for the day
30 min cardio stat bike - 8 miles - 126/128bpm
Death By Singles , Squat Edition
Today was a damn good day , hella work but it all went well , moved well , I got nothing to complain about at all.
Another odd week where the back off work based on PR's is higher than the top working sets.
Hit them as singles.
Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Supermans 3x30sec - flat - left - right
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Lifts -
Skwatz - Iron Abyss
Warm up - ebx5 ebx5 150x5
Working Sets - 220x10 - 255x5 - 305x3 - 345x2
Top Working Singles - 380 x1 x1 x1 x1 x1
Back Off Set - done as singles - 400 x1 x1 x1 x1 x1 x1
Good Mornings - IA - pins at bottom of squat - full stop - back up
Working Sets - 155x10 - 180x5 - 215x3 - 245x2
Top Working Singles - 270 x1 x1 x1 x1 x1
Back Off Set - done as singles - 280 x1 x1 x1 x1 x1 x1
Zercher Squats - IA
Working Sets - 165x10 - 190x5 - 225x3 - 255x2
Top Working Singles - 280 x1 x1 x1 x1 x1
Back Off Set - done as singles - 295 x1 x1 x1 x1 x1 x1
Deficit Deadz - IA - 3" deficit - pulled til I couldn't in progression at the top - no back off set
Working Sets - 260x10 - 305x5 - 365x3 - 410x2
Top Working Singles - 455x1 460x1 - 465x1 - 470x1 - 475x1
Shrugs - IA
Working Sets - 155x10 - 180x5 - 215x3 - 245x2
Top Working Singles - 270 x1 x1 x1 x1 x1
Back Off Set - done as singles - 280 x1 x1 x1 x1 x1 x1
Abs - Bent Leg Lifts - 4 sets of 35
RE: Yano's old man lifts such and so forth - Yano - 04-25-2025
https://www.youtube.com/watch?v=FVsMbIHfdUE
April 25 '25 - Iron Abyss
Pressing Matters Friday
206.2 body weight
1162 cals headed to 3000 for the day
30 min cardio - 8 miles - 128bpm - all uphill
Today was rock solid , moved well , felt good. Bar had decent speed until the final reps , head was in it and fired up. Was a damn fun session.
Again on submaximal weeks the top final singles are over the last working set due to them being based off of the PR of the lift.
Stretches -
Band Pulls - 2x10
Band Press - 2x10
Band Xover - 2x10
Band Face Pulls 2x10
Lifts -
Standing Strict Overhead Press - IA
Warm ups - ebx5 ebx5
Working Sets - 105x10 - 120x5 - 140x3 - 160x2
Top Singles - 175 x1 x1 x1 x1 x1
*Back Off Set - done as singles - 180 x1 x1 x1 x1 x1 x1
Close Grip Bench - IA
Working Sets - 125x10 - 145x5 - 175x3 - 195x2
Top Singles - 215 x1 x1 x1 x1 x1
*Back Off Set - done as singles - 230 x1 x1 x1 x1 x1 x1
JM Press - IA
Working Sets - 85x10 - 100x5 - 120x3 - 135x2
Top Singles - 150 x1 x1 x1 x1 x1
*Back Off Set - done as singles - 160 x1 x1 x1 x1 x1 x1
Meadows Rows - IA
Working Sets - 75x10 - 85x10 - 100x3 - 110x2
Top Singles - 125 x1 x1 x1 x1 x1
*Back Off Set - done as singles - 135 x1 x1 x1 x1 x1 x1
Curls - Long bar - 4x8 - 50x8 - 55x8 - 60x8 - 65x8
DB Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12
Pull Ups - 4xamrap - 10 - 10 - 9 - 6+1
Abs - Paloff Press - double looped red mini - 4 sets of 15
RE: Yano's old man lifts such and so forth - Yano - 04-26-2025
https://www.youtube.com/watch?v=x-64CaD8GXw
April 26 '25 - Iron Abyss
Speedy Saturday n stuff
204.6 body weight
1105 cals headed to 3000 for the day
30 min cardio - 8 miles stat bike - 126/128bpm all up hill
Today was a variation of some variations and I just had fun with it.
Good work day , hit some numbers I wanted and it all moved n felt good.
Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Supermans 3x30sec - flat - left - right
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Lifts -
Banded / Chains Tempo Squats - SSB - 3 count down - pause on the pins - boom - bands fully release -
Worked these as a ladder up to singles was a good time - right side chains hung short due to dl platform need to adjust
Warm up - ebx5 ebx5
Progression - 120/60/150x2 - 120/60/200x2 - 120/60/240x2 - 120/60/290x2
Top Singles - 120/60/330 x1 x1 x1 x1 x1 x1 x1 x1
https://streamable.com/nx8bo3
Beltless Banded Deads - grey bands - 260 at the bottom 330 at the top - 60lbs in chains , around 45ish leave the floor - doubles to singles -
Warm up - ebx5 ebx5
Progression - Greys/chains/135x2 - Greys/chains/225x2 - Greys/chains/315/x2 - Greys/chains/365x2
Top Singles - Greys/chains/405/ x1 x1 x1 x1 x1 x1
https://streamable.com/qjqa4v
Felt good still moved good , reached a bit for a final single -
Grey Bands - 260 off the floor 330 at the top - Chains are 60 but down quite clear the floor its around 45lbs - 455 on the bar -
With all the math this is 760 just off the floor and 830 at the top , beltless
https://streamable.com/qjqa4v
Bent Over Rows - IA
Working Sets - 145x10 - 170x5 - 205x3 - 230x2
Top Singles - 255 x1 x1 x1 x1 x1
Back Off Set - 270 x1 x1 x1 x1 x1 x1
Standing Cable Crunches - 4xamrap - 65x12 - 70x10 - 75x8+1 - 80x6+1+1 and done
RE: Yano's old man lifts such and so forth - Yano - 04-28-2025
https://www.youtube.com/watch?v=hzFpiW5vHrc
April 28 '25 - Iron Abyss
Dead Monday
205.7 body weight
1328 cals headed to 3000 for the day
30 min cardio - stat bike all uphill - 8 miles - 128/130bpm
WOOOOOOOOO WOOOOOOOOOOO!!! PainTrain !!!
Today went great , plenty of energy , focus was good , head was into it. Solid as a rock.
Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Supermans 3x30sec - flat - left - right
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5 135x3 - 225x3
Working Sets - 265x10 - 310x5 - 370x3 - 415x2 - 460x1 - 520x1
*Back Off Set - 480x x2 x2 x2
Rack Pulls - hole below knee - IA
Working Sets - 465x5 - 525x3 - 570x2
*Back Off Set - 480 x2 x2 x2
Pendlay Rows - IA
Working Sets - 155x10 - 175x5 - 210x3 - 235x2 - 260x1 - 295x1
*Back Off Set - 265x6
TBar Row - IA
Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1 - 230x1
*Back Off Set - 205x6
Lat Pulldowns - IA
Working Sets - 80x10 - 90x5 - 110x3 - 120x2 - 130x1 - 150x1
*Back Off Set - 130x6
Shrugs - IA
Working Sets - 160x10 - 185x5 - 220x3 - 250x2 - 270x1 - 310x1
*Back Off Set - 280x6
Abs - Bent Leg Lifts - 4 sets of 35