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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 - 04-29-2025
https://www.youtube.com/watch?v=5xSP0vBZAd0&list=PL4TymVXZSV80OaiREIb47QeXICb06_2V-&index=49
April 29 '25 - Iron Abyss
Bench n Stuff Tuesday
205 body weight
1249 cals headed to 3000 for the day
30 min cardio - stat bike uphill - 8 miles 128/130bpm
Today was a good solid work day , bar moved well , delt n pec held up til the end in good fashion , I did play a bit with some singles at the top , its holding well.
Damn fun day all around
Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Band Facepulls 2x10
Lifts -
Competition Bench - Iron Abyss
Warm up - ebx5 ebx5 135x5
Working Sets - 150x10 - 170x5 - 205x3 - 230x2
Top Singles - 255x1 - 260x1 - 265x1 - 270x1 - 275x1
*Back Off Set - done as doubles - 265 x2 x2 x2
Wide Grip Pin Press - at chest full rom - IA
Working Sets - 125x10 - 145x5 - 170x3 - 195x2 - 215 - 240x1
*Back Off Set - 220x6
Incline Bench - IA
Working Sets - 125x10 - 145x5 - 170x3 - 195x2 - 215 - 240x1
*Back Off Set - 220x6
Low Cable Rows - underhand grip - IA
Working Sets - 110x10 - 125x5 - 145x3 - 165x2 - 180x1 - 205x1
*Back Off Set - 180x6
DB Lat Raise - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15 - tape n micro plate
Delt Fly - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15 - same tape same micros
Hammer Curls - 4x15 - 20x15 - 25x15 - 30x15 - 35x15
Paloff Press - double looped red mini - 4 sets of 15
RE: Yano's old man lifts such and so forth - Yano - 04-30-2025
https://www.youtube.com/watch?v=AkvHFBC35Oc
April 30 '25 - Iron Abyss
Technique Wednesday
204.6 body weight
1461 cals headed to 3000 for the day
30 min stat bike - uphill - 8 miles - 128/130bpm
Today was a good day , everything felt great , pushed the squat holds a bit again , no walk out on the top set just holds but it was groovy.
Worked top sets in a progression for the paused deads and bench , was fun stuff.
Tempo Bench with a pause was a fun switch up as well.
Stretches -
Band Press 2x10
Band Pull Apart 3x15
Band Xover 2x10
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
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Childs Pose 1x1min
Lifts -
Paused Deads - Mid Shin - 4x4 - 65% 1rm to open
Warm ups - ebx5 ebx5 - 135x3 - 225x3 - 315x2 - 365x1
Working Sets - 390 x4 x4 x4
Top Set Progressive Singles - 395x1 - 400x1 - 405x1 - 410x1
Tempo Pause Bench - 4 count down - pause on chest - boom
4x5 - 55% 1rm to open
Warm ups - ebx5 - ebx5 - 135x3
Working Sets - 185 x4 x4 x4
Top Set Progressive Singles - 190x1 - 195x1 - 200x1 - 205x1 - 210x1
Squat Walk Out/Holds - 30 sec Progression to Infinity -
150x30sec
240x30sec
330x30sec
420x30sec
510x30sec
580x30sec
630x30sec
Holds From Here No Walkin - legs wobbly
650x30sec
680x 20sec x 20sec
700x 20sec x20sec x15sec - Holy Shit Batman !!
Cable Face Pulls - 4x15 Progressive - 35x15 - 40x15 - 45x15 - 50x15
Standing Cable Crunch - 4x15 - Progressive - 45x15 - 50x15 - 55x15 - 60x15
Yano's old man lifts such and so forth - Kubes - 04-30-2025
How you doing Yano?
RE: Yano's old man lifts such and so forth - Yano - 05-01-2025
(04-30-2025, 05:42 PM)Kubes Wrote: How you doing Yano?
I'm doin great man , grinding away as always , hows things your way ?
https://www.youtube.com/watch?v=oCWordf7uLQ
May 1st '25 - Iron Abyss
Squatting n stuff Thursday
204.6 body weight
1569 cals headed to 3000
30 min stat bike - 8 miles up hill - 128/130bpm
Today was a good day, bar moved well , depth was achieved , solid day all around.
Last single of the deficits was real grindy so i held off on the back off set today , still feel good about the work done without that last set , repeat this def session next week just to shore it up.
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
Superman's 3x30sec - flat - left - right
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Child's Pose 1x1min
Lifts -
Squatz - Iron Abyss
Warm ups - ebx5 ebx5 150x3
Working Sets - 225x10 - 260x5 - 310x3 - 350x2 - 385x1 - 435x1
*Back Off Set - done as doubles - 400 x2 x2 x2
Good Mornings - high to low - IA
Working Sets - 160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 310x1
*Back Off Set - 280x6
Zercher Squats - IA
Working Sets - 170x10 - 195x5 - 230x3 - 260x2 - 285x1 - 325x1
*Back Off Set - done as triples - 295 x3 x3
Deficit Deads - 3" - IA
Working Sets - 265x10 - 310x5 - 370x3 - 415x2 - 460x1 - 520x1
*no back off set repeat next week
Shrugs - IA
160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 310x1
*Back Off Set - 280x6
Bent Leg Lifts - 4 sets of 35
RE: Yano's old man lifts such and so forth - Yano - 05-02-2025
https://www.youtube.com/watch?v=NgX5ZwFnP84&list=RDNgX5ZwFnP84&start_radio=1
May 2 '25 - Iron Abyss
Pressing n Pulling Friday Fun
203.6 body weight
1642 cals headed to 3000 for the day
30 min cardio - stat bike uphill - 8 miles 128/130bpm
Today was a good day , top single of OHP was a grinder and a half so we'll repeat that next heavy session.
Everything moved good felt good , if it was supposed to be easy it would be called ice cream not weight lifting.
Stretches -
Band Press 2x10
Band Pull Aparts 2x10
Band Xover 2x10
Band Face Pulls 2x10
Lifts -
Standing OHP - IA
Warm ups - ebx5 ebx5
Working Sets - 110x10 - 125x5 - 145x3 - 165x2 - 180x1 - 205x1 grindy as fuck repeat next heavy session
*Back Off Set - done as doubles - 180 x2 x2 x2
Close Grip Bench - IA
Working Sets - 10x130 - 5x150 - 3x180 - 2x200 - 1x220 - 1x250
*Back Off Set - 230x6
JM Press - IA
Working Sets - 90x10 - 105x5 - 125x3 - 140x2 - 155x1 - 175x1
Back Off Set - 160x6
Meadows Rows - IA
Working Sets - 80x10 - 90x5 - 105x3 - 115x2 - 130x1 - 145x1
*Back Off Set - 135x6
DB Lat Raise - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15
Pull Ups - 4xAmrap - 11 - 10 - 10 - 8
Paloff Press - double looped red mini - 4 sets of 15
RE: Yano's old man lifts such and so forth - Yano - 05-03-2025
https://www.youtube.com/watch?v=MJUYjdy-TAM
May 3rd '25 - Iron Abyss
Speedy Saturday
203.6 body weight
1411 cals headed to 3000 for the day
30 min cardio stat bike uphill - 8 miles 128/130bpm
Today was a fun day , bar held up speed through out , everything felt good moved good. I got no complaints
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
Superman's 3x30sec - flat - left - right
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Child's Pose 1x1min
Lifts -
Squats - 65% 1RM - straight weight - 8x3
Warm ups - ebx3 ebx3
Progression - 150x3 - 240x3 - 290x3
Working Sets - 325 x3 x3 x3 x3 x3 x3 x3 x3
Deads - 65% 1RM - straight weight - 8x3
Progression - 135x3 - 225x3 - 315x3 - 365x3
Working Sets - 390 x3 x3 x3 x3 x3 x3 x3 x3
Bent Rows - IA
Working Sets - 150x10 - 175x5 - 210x3 - 235x2 - 260x1 - 290x1
Back Off Set - 270x6
Cable Tricep Pulldowns - 4x12 - 40x12 - 45x12 - 50x12 - 55x12
Cable Bicep Curls - 4x12 - 45x12 - 50x12 - 55x12 -60x12
Standing Cable Crunches 4x12 - 50x12 - 60x12 - 70x12 - 75x12
RE: Yano's old man lifts such and so forth - Yano - 05-05-2025
[MEDIA=youtube]lVOtvsVPPgY[/MEDIA]
Cinco De Mayo '25 - Iron Abyss
Dead Monday - Mini Deload
203.7 body weight
1388 cals headed to 3000 for the day
30 min cardio - stat bike uphill - 8.2 miles 130/132bpm
Today was supposed to be the beginning of a deload week but , as the saying goes,,, train kept a rolling.
I ended up cutting out Pendlays and Shrugs today for the "deload" action. So it was a bit of a volume reduction in one way ,,,, but that is sort of an illusion being I added in the 2nd round of back off sets haahahaha.
Smoke n mirrors.
Stretches -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Superman's 3x30sec - flat - left - right
Cobra Stretch - 2x30 hold
Child's Pose 1x1min
Lifts -
Deadz - Iron Abyss
Warm ups - ebx5 ebx5 - 135x3 - 225x3
Working Sets - 265x10 - 310x5 - 375x3 - 415x2
Top Singles - 460 x1 x1 x1 x1 x1
*Back Off Sets - 420x6 - 390x8
Rack Pulls - hole below knee - IA
Working Sets - 470x5 - 530x3 - 575x2 - 625x1
*Back Off Sets - 420x6 - 390x8
Lat Pull Downs - IA
Working Sets - 80x10 - 90x5 - 110x3 - 120x2
Top Singles - 130 x1 x1 x1 x1 x1
*Back Off Sets - 115x6 - 105x8
TBar Rows - IA
Working Sets - 120x10 - 140x5 - 165x3 - 185x2
Top Singles - 205 x1 x1 x1 x1 x1
*Back Off Sets - 180x6 - 170x8
Abs - Bent Leg Lifts - 4 sets of 35
RE: Yano's old man lifts such and so forth - Yano - 05-06-2025
https://www.youtube.com/watch?v=pquW_inSu5g
May 6 '25 - Iron Abyss
Big Bench Tuesday
203.6 body weight
1107 cals headed to 3000 for the day
30 min cardio - uphill stat bike - 8.1 miles 130/132 bpm
Today was solid AF , again I was going to deload this week and everything just kept rolling so , if it ain't broke , I aint fixing it.
Head was in it , heart was in it, bar moved well.
It's our submaximal week so the delt and pec tendon wasn't an issue , so I flashed the lights for the passing lane n we went hammer down straight to Pain Town WOOOOOOOOOOOOO!!!
Incline n Decline numbers match up due to them having the same PR , it's not a typo.
Stretches -
Band Pull Aparts - 2x10
Band Press - 2x10
Band Xover - 2x10
Band Face Pulls - 2x10
Lifts -
Comp Bench - Iron Abyss
Warm ups - ebx5 ebx5 135x5
Working Sets - 155x10 - 175x5 - 210x3 - 235x2
Top Singles - 260 x1 x1 x1 x1 x1
*Back Off Sets - 235x6 - 215x8
Decline Bench - Wide Grip - Pinky's at the rings - IA
Working Sets - 140x10 - 160x5 - 185x3 - 210x2
Top Singles - 230 x1 x1 x1 x1 x1
*Back Off Sets - 215x6 - 210x8
Incline Bench - Close Grip - 30 degrees - IA
Working Sets - 140x10 - 160x5 - 185x3 - 210x2
Top Singles - 230 x1 x1 x1 x1 x1
*Back Off Sets - 215x6 - 210x8
Low Cable Rows - IA
Working Sets - 110x10 - 125x5 - 145x3 - 165x2
Top Singles - 180 x1 x1 x1 x1 x1
*Back Off Sets - 170x6 - 160x8
Lat Raises - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x15
Delt Fly's - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x15
Paloff Press - double looped red mini - 4 sets of 15
RE: Yano's old man lifts such and so forth - Yano - 05-07-2025
https://www.youtube.com/watch?v=c1siWoO2YTg&list=RDGMEMJQXQAmqrnmK1SEjY_rKBGAVMY8qQlus0tw4&index=14
May 7 '25 - Iron Abyss
Technique Thursday with some twists
203.7 body weight
1352 cal headed to 3000 end of the day
30 min cardio - uphill - 8 miles 130/132 bpm
Today was money , everything felt good , cut down the reps today but added in a twist so it was fun and fresh.
Bar moved good , body feels good , I got zero complaints
Stretches -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Superman's 3x30sec - flat - left - right
Cobra Stretch - 2x30 hold
Child's Pose 1x1min
Lifts -
Anderson Squats - 3x3 - SSB - 60% 1rm - 300
*From the bottom up starting at shoulder height of deadlift*
Warm ups - ebx5 ebx5
Progression - 150x3 - 175x3 - 200x3 - 240x3
Work Sets - 300 x3 x3 x3
Pin Press Bench - 5x3 - dead stop to big boom - 55% 1rm
Warm up - ebx5 ebx5
Progression - 135x3 - 155x3 - 175x3
Work Sets - 185 x3 x3 x3
Paused Dead - 65% 1rm - 4x3 Progressive
Progression - 135x3 - 225x3 - 315x3 - 365x3
Work Sets - 390x3 - 410x3 - 430x3 - 440x3
Squat Holds/Walkouts - SSB 3x30sec hold - dropped a hole in the rack today for a lil more effort -
Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 510x30 sec
Work Sets - 580 x30sec x30sec x30sec
Cable Face Pulls - Progressive 4x15 - 50x15 - 55x15 - 60x15 - 65x15
Standing Ab Crunch - Progressive 4x15 - 60x15 - 65x15 - 70x15 - 75x15
Mini Band Pull Aparts - each end wrapped around hand - 4 sets of 15
RE: Yano's old man lifts such and so forth - Yano - 05-08-2025
https://www.youtube.com/watch?v=hs5_Jzk1Zrc
May 8 '25 - Iron Abyss
Squatastic Thursday
204 body weight
1540 cals headed to 3000 for the day
30 min cardio - stat bike still uphill - 8 miles 130/132 bpm
WOOOOOOOOOOO! Today just kept rolling , deload shmeeload if it aint broke don't fix it.
Bar moved well , had good speed n travel , body felt good , got in a good solid session , held off on the extra sets for deficit deads but did push the top end singles soooo , i'll call it win.
Submaximal week so the back offs are weird looking, broke them up into sets of 3 and 4 today.
Stretches -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec - flat - left - right
Cobra Stretch - 2x30 hold
Child's Pose 1x1min
Lifts -
Squats - Iron Abyss - ssb
Warm Ups - ebx5 ebx5 150x3 - 200x3
Working Sets - 225x10 - 260x5 - 310x3 - 360x2
Top Singles - 385 x1 x1x1x1x1
*Back Off Sets - Variation from low box dead stop - 400 x3 x3 - 375 x4 x4
Seated Good Mornings - From bottom of squat up - ssb - IA
Working Sets - 160x10 - 185x5 - 200x3 - 250x2
Top Singles - 275 x1 x1 x1 x1 x1
*Back Off Sets - 280 x3 x3 - 265 x4 x4
Zercher Squats - IA
Working Sets - 10x170 - 195x5 - 230x3 - 260x2
Top Singles - 285 x1 x1 x1 x1 x1
*Back Off Sets - 295 x3 x3 - 275 x4 x4
Deficit Deadlifts - 3" - IA
Working Sets - 265x10 - 310x5 - 370x3 - 415x2
Top Singles - 460 x1 x1 x1 x1 x1
*Progressive Finishers - 470x1 - 480x1 - 490x1 - 500x1
Shrugs - IA
Working Sets - 160x10 - 185x5 - 220x3 - 250x2
Top Singles - 275 x1 x1 x1 x1 x1
*Back Off Sets - 280 x3 x3 - 265 x4 x4
Abs - Bent Leg Lifts - 4 sets of 40