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+--- Thread: Yano's old man lifts such and so forth (/showthread.php?tid=73)
Yano's old man lifts such and so forth - Durro - 05-08-2025
Nice log Yano
and some good YouTube selections 
RE: Yano's old man lifts such and so forth - Yano - 05-09-2025
(05-08-2025, 04:07 PM)Durro Wrote: Nice log Yano
Thanks man !! appreciate it.
https://www.youtube.com/watch?v=TQFWc4syEgM
May 9th '25 - Iron Abyss
Pressing Matters Friday
203 body weight
Cals - THX1138
if you know you know - headed to 3000Cardio - 30 min stat bike , still uphill - 8miles - 130/132 bpm
Today was solid as a rock , bar moved well , tried something new which while was fun angered the shit out of my rebuilt right elbow.
First time doing cable delt raises and first off , very fkn humbling db's i can hit 25lbs , on the cable 15 felt like a tiny house.
Last set of 8 and right elbow just started burning , grip is effected , extending is effected ,even just making a fist is uncomfortable.
Load up some Ibuprofen and Tylenol and see how it feels tomorrow , might be rest day.
Rest of the workout went great !! Fucking Stellar in fact.
Stretches -
Band Pull Aparts 2x10
Band Press 2x10
Band Y raise 2x10
Band Xover 2x10
Band Face Pulls 2x10
Lifts -
Standing Overhead Press - strict - IA
Warm ups - ebx5 ebx5
Working Sets - 110x10 - 125x5 - 145x3 - 165x2
Top Singles - 180 x1 x1 x1 x1 x1
*Back off Sets - 170 x3 x3 - 160 x4 x4
Close Grip Bench - IA
Working Sets - 135x10 - 155x5 - 185x3 - 205x2
Top Singles - 225 x1 x1 x1 x1 x1
*Back Off Sets - 230 x3 x3 - 200 x4 x4
JM Press - IA
Working Sets - 95x10 - 110x5 - 130x3 - 145x2
Top Singles - 160 x1 x1 x1 x1 x1
*Back Off Sets - 165 x3 x3 - 145 x4 x4
Meadows Rows - IA
Working Sets - 80x10 - 90x5 - 105x3 - 115x2
Top Singles - 130 x1 x1 x1 x1 x1
*Back Off Sets - 135 x3 x3 - 115 x4 x4
Cable Lat Raises - holy humbling - 4x8
10x8 - 15x8 - holy shit gonna stay here - 15x8 15x8 - elbow hell
Pull ups - sandbagged due to elbow - no failures just skipped using some common sense
Paloff Press - double looped red mini - 4x15
RE: Yano's old man lifts such and so forth - Yano - 05-10-2025
https://www.youtube.com/watch?v=I47floRRAFs
May 10 '25 - Iron Abyss
Short Program Saturday
203.4 body weight
1453 cals headed to 3000 for the day
30 min cardio , stat bike uphill again - 8 miles - 130/132 bpm
Today was short n sweet , ligaments n tendon in the elbow are still feeling punky so hit some squats n abs and got outa dodge to give everything a break.
Squats were great , fired up, bar moved well , swapped from bands to chains n pushed a bit, was a fun quick in and out
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 - speedy as can be - + chains #60 - 8x2
Warm ups - ebx5 ebx5
Progression - 150/60x3 - 200/60x3 - 240/60x3 - 290/60x3 - 310/60x3 - 330/60x3
Top Doubles - 340 x2 x2 x2 x2 x2 x2 x2 x2 - #400 at the top
Standing Cable Crunches - 4x15 - 50x15 - 55x15 - 60x15 - 70x15
RE: Yano's old man lifts such and so forth - Yano - 05-12-2025
https://www.youtube.com/watch?v=DdekZoYoamE
May 12 '25 - Iron Abyss
Dead Monday
204 body weight after refeed on Sunday
1280 cals headed to 3000 for the day
30 min cardio - uphill stat bike - 130/132 bpm
Today was a solid day for the work put in I have no complaints.
Elbow tendon n ligaments are still tender in some movements but not an issue for others so , I did what I could while avoiding any further issues , I hope. (y)
Cut out Pendlays and Tbar Rows today to give it a break.
So while flexion and pronation bother it , a straight hang with weight or oddly enough the lat pulldown didn't bother it at all.
Deads moved well , decent bar speed for the day. I was not trying to rip it off the floor as usual being mindful of the elbow so ease into it ,pressure , push the world away ,eazy peazy.
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 -
Deads - Iron Abyss
Warm ups - ebx5 ebx5 135x5 - 225x5
Working Sets - 265x10 - 310x5 - 370x3 - 420x2 - 465x1 - 525x1
*Back Off Sets - 480 x3 x3 - 420 x4 x4
Rack Pulls - IA
Working Sets - 475x5 - 535x3 - 580x2 - 630x1 slow off the pins but locked out strong
*Back Off Sets - 480 x2 x2 x2 - 420 x4 x4
Lat Pulldowns - IA
Working Sets - 85x10 - 95x5 - 115x3 - 125x2 - 135x1 - 155x1
*Back Off Sets - 130x6 - 120x8
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 05-13-2025
https://www.youtube.com/watch?v=c0bm1XfDtdY
May 13 '25 - Iron Abyss
Pressing Matters Tuesday
203.4 body weight
1418 cals headed to 3000 end of day
30 min cardio - uphill - 8 miles - 130/132bpm
Well today went better than expected , elbow seems ok for pushing its pronation and squeezing as i curl it gets angry fast , pressing and simple rowing didn't seem to aggravate it so ,, into the valley of death we ride.
Bar moved well , energy was there , head was into it and fired up not to fail , it all went real good.
Top single on incline bench was a grindy AF so we'll repeat this next week's max session.
Lat Raises did go ok , Left off Delt Raises being that's the problem child at the moment.
In the timeless words of the Kool Aid Man - OH YEAHHH !!!
Stretches -
Band Press 2x10
Band Pull Aparts 2x10
Band Xover 2x10
Band Face Pulls 2x10
Lifts -
Bench - Iron Abyss
Warm ups - ebx5 ebx5 135x5
Working Sets - 160x10 - 180x5 - 215x3 - 240x2 - 265x1 - 285x1
*Back Off Sets - 265 x2 x2 x2 - 235 x4 x4
Decline Wide Grip - IA - Pinkys at the rings
Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1 - 260x1
*Back Off Sets - 230x6 - 200x8
Incline Bench Wide Grip - IA - At them rings again
Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1 - 260x1
*Back Off Sets - 230x6 - 200x8
Underhand Grip Low Cable Rows - IA
Working Sets - 115x10 - 130x5 - 150x3 - 170x2 - 185x1 - 210x1
*Back Off Sets - 180x6 - 160x8
Lat Raise - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x15
Paloff Press - 4 sets of 15 - double looped red mini - had to get the arm set in position then stretch the bands with a body twist - no just cranking it over into position -
RE: Yano's old man lifts such and so forth - Yano - 05-14-2025
https://www.youtube.com/watch?v=E4m_M0JwGLI
May 14 '25 - Iron Abyss
Technique Wednesday - Short Program
201.8 body weight
1548 cals headed to 2800 for the day
30 min cardio - uphill - 8 miles 130/132 bpm
Elbow was still punky today , my guess is from the underhand rows , left off the ibuprofen and tylenol this morning so I could feel whats up during the work out.
No pain to speak of but its aggravated n sore in certain movements.
Opted for the short short program today , deads, bench n belly -
Squat walkouts n holds have been going fantastic, were up to 700 now and I just didn't see the risk to reward ratio high enough to bother monkeying all those plates all over just to literally stand around holding them like ornaments on a tree.
Left out pull aparts and face pulls , elbow said , hell naw. I didn't argue the point.
Stretches -
Band Press 2x10
Band Xover 2x10
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 -
Paused Deads - 4x4 - 65% 1rm - 60# in chains - pause mid shin
Warm ups - ebx5 ebx5 135/60x4 - 225/60x4 - 315/60x4 - 365/60x4
Working Sets - 390/60 x4 x4 x4 x4
Bench - 4x5 -wide grip pin press - 65% 1rm - 40#chains - full stop on pins -
Warm ups - ebx5 ebx5 - 135/40x5 - 165/40x5
Working Sets - 185/40 x5 x5 x5 x5
Standing Cable Crunches - 4x15 - 55x15 - 60x15 - 65x15 - 70x15
RE: Yano's old man lifts such and so forth - Yano - 05-16-2025
https://www.youtube.com/watch?v=8hEYwk0bypY
May 16 '25 - Iron Abyss
Got My Mojo Working Friday
201.2 body weight
1465 cals headed to 2900
30 min cardio uphill stat bike - 8 miles - 130/132bpm
Today was just going to be active recovery , at least that was the original plan.
We all have inner demons , mine have been screeching at me all night like seagulls at the beach ...you're weak , you failed , you're too old , you'll get hurt ....yeah yeah fuck you all.
Fuck Broken
Fuck Being Mediocre
Fuck Laying Down Just To Bleed
Don't just be the storm , be the fucking Thunderhead !!!!
**BOOOM!!!**
Stretches -
Band Press 2x10
Band Xover 2x10
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 -
First things first damn it
Squatz !! - cus it's still my mother fucking set !!! - SSB - Hi Box
Warm ups - ebx5 ebx5
Progression - 150x2 - 200x2 - 250x2 - 290x2 - 330x2 - 380x2
*Yesterday's Back Off Set - done as doubles - 400 x2 x2 x2
Fuck backing down to 380 on we push - 420x1 - 430x1 - 440x1 - 450x1
Got my mojo back.
Stretches -
Band Press 2x10
Band Pull 2x10
Band Curl 2x10
Band xover 2x10
OHP - IA - these felt ok on the elbow so I went for it.
Warm up - ebx5 ebx5
Working Sets - 120x10 - 135x5 - 155x3 - 175x2 - 190x1 - 215*slow moving top single needed a lil leg pop to drive it up.
*Back Off Sets - 170 x2 x2 x2 - 160 x4 x4
Close Grip Bench - IA - moved really well I was surprised.
Working Sets - 145x10 - 165x5 - 195x3 - 215x2 - 235x1 - 265x1
*Back Off Sets - 230x6 - 200x8
Banded Woodchoppers - double looped red minis , kept arms and elbows in tight , got my stance and basically turned fast as I could wrapping the bands around my body - 4 sets of 15
Paloff Press - again got into position and got set before applying tension to the elbow , same as last session doing them - 4 sets of 15
RE: Yano's old man lifts such and so forth - Yano - 05-17-2025
https://www.youtube.com/watch?v=q3euAfNhuR4
May 17 '25 - Iron Abyss
Hatfields n McCoys Speedy Saturday
201 body weight
1689 cals headed to 2800 end of day
30 min cardio uphill stat bike - 8 miles 130/132 bpm
Today was fun , hit our main movers , squats n deads moved well , bar had good speed , no issues with anything.
Started out just putting 10 lbs on the pulldown and basically just flossing the elbow - 5 sets of 20, get it warmed up get some blood in there n wake it all up. Felt good
Worked the accessories the same way , just light flossing. It feels real good right now.
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 -
Deads - Hatfield 5x2
Warm ups - ebx5 ebx5
Progression - 135x2 - 225x2 - 315x2 - 365x2 - 405x2
Working Sets - 455 x2 x2 x2 x2 x2
Squats - Hatfield 5x2 - ssb
Warm ups - ebx5 ebx5
Progression - 150x2 - 240x2 - 310x2
Working Sets - 350 x2 x2 x2 x2 x2
Used the accessories to basically floss the elbow from different angles so the weight looks wonky.
Lat Pull downs - 5x20 - 30# static weight
Tricep Extensions - 5x20 - 20#static weight
Low Cable Rows - 5x20 - 50# static weight
TBar Rows - 5x20 - 25# static weight
Abs - Standing Cable Crunches - 70# - 4 sets of 15
Yano's old man lifts such and so forth - Kubes - 05-17-2025
Another bad ass workout!!
RE: Yano's old man lifts such and so forth - Yano - 05-19-2025
(05-17-2025, 04:41 PM)Kubes Wrote: Another bad ass workout!!
Thanks man , going to testing out a new system im working on in the next few weeks, a mix of my Iron Abyss and Fred Hatfields 5x2/5x3 work , should be a lot of fun.
https://www.youtube.com/watch?v=1ZxZc0zNJZ8
May 19 '25 - Iron Abyss/Hatfield Fusion
Testing - Week 1
Monday - Deadz n Stuff
203.4 lbs after refeed on Sunday
1485 cals - headed to 2800 for the day
30 min cardio stat bike uphill - 8 miles - 130/132 bpm
In the timeless words of that great American philosopher John McClane , immortalized in the documentary Die Hard
- Yippee Ki-Yay Motherfucker !!!
Bar moved great , good speed good travel , rack pulls popped , elbow is warm and thick feeling but no pain to speak of or discomfort and I can still pick up my coffee cup , bonus !!
Today felt freaking great !! Volume feels good , intensity is up there but it's not murderous. I feel like i've put in a damn good amount of work but I'm not dead inside and my cns isn't shaky feeling or like im standing in water up to my waist rocking with the waves.
Started out by just flossing the elbow with a red mini , put 10lbs on the cable and used the band for my handle soon as the weight started to move i hit another rep ,, no weight really just flossing ,bump bump bump bump - 5 sets of 20
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 -
DEDZ - IA/Hatfield Fusion
Warm ups - ebx5 ebx5 - 135x5 - 225x3 - 315x2 - 405x1 - 435x1
Working Sets - 475 x3 x3 x3 x3 x3
Rack Pulls - IA
Working Sets - 465x5 - 525x3 - 570x2
Lat Pulldowns - IA
Working Sets - 110x10 - 120x5 - 140x3 - 150x2 - 160x1
T Bar Rows - IA
Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1
Low Cable Rows - underhand grip - IA
Working Sets - 115x10 - 130x5 - 150x3 - 170x2 - 185x1
Bent Leg Lifts - 4 sets of 30