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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 - 07-12-2025
https://www.youtube.com/watch?v=_M2xng3jymM&list=RD_M2xng3jymM&start_radio=1
July 12 '25 - Iron Abyss / Hatfield Fusion
Saturday Fluff n Buff - For all around goodness
199.4 body weight
1344 cals headed to 2800
30 min cardio - stat bike - 8.1 miles 126/128 bpm
Today was an all over detailing , working at the car wash .... nothing hard or heavy just a good warming up and pump , get the bad out and the good in and that's about it.
Stretches -
Upper
Band Press - 2x10
Band Pull - 2x10
Tri Pushdowns - #10 x 10
Cable Curls - #10 x10
Cable Facepulls - #10 x10
Band Y Raise - 2x10
Lower
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
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
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
Lat Pulldowns - 4x12 - 50x12 - 60x12 - 70x12 - 80x12
Standing Rows - 4x12 - 40x12 - 45x12 - 50x12 - 55x12
Cable Curls - 4x12 - 20x12 - 25x12 - 30x12 - 35x12
Cable Face Pulls - 4x12 - 20x12 - 25x12 - 30x12 - 35x12
Overhead Tricep Extensions - 4x12 - 30x12 - 35x12 - 40x12 - 45x12
Quad Extensions - 4x12 - 45x12 - 55x12 - 65x12 - 75x12
Ham Curls - 4x12 - 35x12 - 40x12 - 45x12 - 50x12
Wide Grip Comp Bench - Technique Practice super submax - middle finger on rings
Warm up - ebx5 ebx5
Progression - 95x10 - 115x10 - 125x10 - 135x10
Abs - Bent Leg lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 07-16-2025
https://www.youtube.com/watch?v=EZyWuBNot3o&list=RDEZyWuBNot3o&start_radio=1
July 16 '25 - Iron Abyss - Hatfield Fusion - Moved to 4 day program - Mon Wed Fri Sat
Upper Wednesday - 7 weeks out and paring down accessories n lifts
199.5 body weight
1011 cals - headed to 2800 for the day - early workout to beat the heat
10 miles - stat bike 2 mile intervals - 46 minutes - 124/126bpm
Today was a damn good day finally , Monday was bullshit with the lat tweak so I needed a bit of a mental win and today came through for me.
Nothing special just good solid work day hitting proper numbers , that's the best we can ask for.
Lat around T7/T9 is still funky but its only when I bend or arch , not when I flex the lat itself , odd shit. Maybe it was some fascia crunching or calcium ,, who knows but it is getting better.
Stretches -
Band Pulls 2x10
Band Press 2x10
Cable Face Pulls #20 - 2x10
Lat Pull Downs #50 - 2x10
Cable Curls - #20 - 2x10
Lifts -
Comp Bench - 3x5
Warm ups - ebx5 ebx5
Progression - 135x5 - 185x5 - 210x5 - 225x5
Working Sets - 250 x5 x5 x5
Lat Pull Downs - 4x12 - Progressive
Working Sets - 110x12 - 120x12 - 130x12 - 140x12
Pendlay Rows - 5x5 - Progressive - First sets since elbow n back - stayed light
Working Sets - 135x5 - 155x5 - 175x5 - 185x5 - 190x5
Hi Incline DB Press - 4x12 - #60 static to keep from only using one arm
Working Sets - 60 x12 x12 x12 x12
Side Delt Raise - 4x15 - Progressive
Working Sets - 12x15 - 15x15 - 20x15 - 25x15
EZBar Curls - 4x12 - Progressive
Working Sets - 65x12 - 70x12 - 75x12 - 80x12
Abs - Standing Cable Crunch - 4x20 - Progressive
Working Sets - 60x20 - 70x20 - 75x20 - 80x20
RE: Yano's old man lifts such and so forth - Yano - 07-18-2025
https://www.youtube.com/watch?v=6piIalt4nJA&list=RD8ROqdZWwQp8&index=23
July 18 '25 - Iron Abyss - Hatfield Fusion
Squatastic Friday and Accessories
199.3 body weight
1365 cals headed to 2800 for the day
Cardio - 10 miles - 40:40 min
ec - 126/128bpm - 2 mile burstsToday was solid AF ! Damn good work day that just felt good. A little stress in the mid back area still under certain loading but we adjusted and I think it covered what we needed to do work wise, see how it comes out in the wash after the assessment.
No big reaches nothing special , just stuck to the program and got'r done. I had been worried about how the lat and t7/t9 area were going to take things but it went better than expected with only Good Mornings being an issue.
Stretches -
Upper
Band Press - 2x10
Band Pull - 2x10
Tri Pushdowns - #10 x 10
Cable Curls - #10 x10
Cable Facepulls - #10 x10
Band Y Raise - 2x10
Lower
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
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
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
Squats - 3x5 - Squat Bar
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2
Working Sets - 350 x5 x5 x5
Reverse Andersons - 2x2 - Top Down - Reset to 5" ROM for Squat Bar - weight rides so different on ya
Progression - 385 x2 x2 - 405 x2 x2 - 475 x2 x2
Working Sets - 535 x2 x2
Anderson Squat - SSB - Fusion Wave - Down, Full Stop, Pop!
Progression - 150x5 - 240x3 - 290x2 - 330x1
Working Sets - 350x5 - 360x4 - 370x3
Good Mornings - SSB - Fusion Wave - Mid back came into play eased the loading
Progression - 150x5 - 240x3 - ok hmmm thats getting stiff time to go to work
Working Sets - 290x5 - 300x4 - 310x3 - worked but not painful
Zerchers - Fusion Wave - Really had to keep the bar tucked in tighter than usual for the mid back but they went ok
Progression - 135x5 - 225x3 - 275x2
Working Sets - 305x5 - 315x3 - 325x2
Abs - Standing Cable Crunches - Help decompress the spine a bit on the eccentrics - slow up n hung for a 2 count
Progressive - 60x15 - 70x15 - 75x15 - 80x15
RE: Yano's old man lifts such and so forth - Yano - 07-19-2025
https://www.youtube.com/watch?v=MZpYYU7dRWE&list=RDMZpYYU7dRWE&start_radio=1
July 19 '25 - Iron Abyss / Hatfield Fusion
CAT Bench and Fluff n Buff Accessories
199.2 body weight
2005 cals headed to 2800 for the day - posting after supper
Cardio -10 miles stat bike - 39min 50 sec - 124/126 bpm
Today was fun bench moved well , the sets of 8 were fun for sure and kept good speed throughout. Head was into it , Accessories were fluff n buff work blood in blood out for volume.
Did some pulling just to put my mind at ease , that went real well with zero issue.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Tri Pushdowns - #20 x 15
Cable Curls - #20x15
Cable Facepulls - #20x15
Band Y Raise - 2x10
Lifts -
Bench - 3x8 - CAT - Comp style - down full stop big boom but done quick no long pause
Warm up - ebx5 ebx5
Progression - 135x5 - 160x5 - 185x5
Working Sets - 210 x8 x8 x8
Deads - Just had to ease my mind about my lat being an issue - this felt great got in a few n moved on
Progression - 135x2 - 225x2 - 315x2 - 385x1x1
Working Singles - 435 x1 x1 x1
Lat Pulldowns - 4x12 Progressive
120x12 - 130x12 - 140x12 - 150x12
Cable Rows - 4x12 Progressive
100x12 - 110x12 - 120x12 - 130x12
Tricep Pushdowns - 4x12 Progressive
30x12 - 35x12 - 40x12 - 45x12
Cable Curls - 4x12 Progressive
20x12 - 25x12 - 30x12 - 35x12
Cable FacePulls - 4x12 Progressive
30x12 - 35x12 - 40x12 - 45x12
Side Delt Raises - 4x15 Progressive
15x15 - 20x15 - 22.5x15 - 25x15
Front Delt Raises - 4x15 Progressive
15x15 - 20x15 - 25x15 - 30x12+3
Incline DB Press - 4x12 Static
60 x12 x12 x12 x12
Abs - Mixed it up
Woodchoppers - double looped red mini - 2x40
Paloff Press - double looped red mini - 2x40
RE: Yano's old man lifts such and so forth - Yano - 07-21-2025
https://www.youtube.com/watch?v=fmUDr2DO2is&list=RDfmUDr2DO2is&start_radio=1
July 21 '25 - Iron Abyss / Hatfield Fusion
6 weeks out
Dead Monday and Accessories
199.0 bodyweight
2011 cals headed to 2800 - posting after supper
Cardio -10 miles - 39min 43 seconds - 124/126 bpm
For the record - WOOOOOOOOOOO!
Today was pure fire , everything seemed to work and nothing hurt , it was like a dream sequence. Bar moved well , reset n reps were snappy for deads with no issue.
I've come to realize in my old age I need to warm up then hit one or two reps at my working weight before going into multiples. Everything just feels better , so today I got to 450 , hit a single , then a touch n go double - then next two sets were proper deads with a reset for each rep. Felt great.
Adductor on the left leg is a bit stiff from zerchers im guessing maybe yard work either way I swapped those out for GM's today for reps which felt real good.
An we got in some light seated OHP , considering im not supposed to be pressing over my head with my back issues, it went great.
Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
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
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
Deads - 3x3 CAT - Today was quick reps - pull reset pull and so forth
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x4 - 315x3 - 385x2 - 435x1
Working Sets - 450 x1 x2 - x3 - x3
Rack Pulls - Doubles to Infinity Fusion Wave - Hole below the Hole below the knee - sort of a high matt pull - bars mid shin
Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2
Working Sets - 485x5 - 545x3 - 590x2 - 615x1
Good Mornings - 4x8 - Get in some reps
Progression - 150x8 - 200x8
Working Sets - 240x8 - 260x8 - 280x8 - 295x8
Seated OHP - 4x8
Working Sets - 135x8 - 155x8 - 175x8 - 185x6+2
Abs - Bent Leg Lifts - 5 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 07-23-2025
https://www.youtube.com/watch?v=pquW_inSu5g&list=PL4TymVXZSV8356nguMQK3hRJ2lgVk7x6H&index=36
July 23 '25 - Iron Abyss / Hatfield Fusion
Wednesday Benchday and Accessories
199.0 body weight
2071 cals headed to 2800 for the day
Cardio - 10 miles stat bike - 39 min 35 seconds - 124/126 bpm
Today was right on the money , head was in it , body was into it. Bar moved good , felt good , moving up into my working sets much slower seems to ease the delt into form much better so that's definitely a new thing to keep doing.
Everything was there , I got no issues to really bitch about.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10
Cable Facepulls - #20x15
Tri Pushdowns - #20 x15
New type shit - done as warm ups before and between bench warm up and progression as a superset
Lat Pulldowns - #50 x15 x15 x15 x15
Cable Underhand Rows - #30 x15 x15 x15 x15
Lifts -
Bench - Competition - controlled - full stop at chest but not a real pause - 3x3
Warm ups - ebx5 ebx5 - first superset here from above -
Progression - 135x3/superset - 160x3/superset - 185x3/superset - 225x2 - 245x1
Working Sets - 260 x1 x2 - 260x3 - 260x3
Yano Press - 7" ROM - Top Down Overloaded - 2x2
Progression - 275x2x2 - 295x2x2 - 315x2x2
Working Sets - 330x2x2
Pin Press - Fusion Wave - Progressive Loading - Reducing ROM - Imitation board Press's
Progression - 135x5 - 185x4 - 225x3 - 245x2
Working Sets - 265x5 full rom to chest - up two holes - 270x3 - up two holes - 275x2
Skullcrushers - yeah you read that right hahaah I never do these - 4x12 Progressive
65x12 - 85x12 - 105x12 - 115x12
Incline DB Press - 4x12 - Static - I GOTA get more micros
60x12 - 60x12 - 60x12 - 60x12
Working Lat Pulls - 4x12 Progressive
120x12 - 130x12 - 140x12 - 150x12
Working Cable Low Rows - underhand again pronated wtf thats called - 4x12 - Progressive
100x12 - 110x12 - 120x12 - 130x12
Cable Curls - 4x12 - Progressive
20x12 - 25x12 - 30x12 - 35x12
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 07-25-2025
https://www.youtube.com/watch?v=FKlj1lOCdQg&list=RDFKlj1lOCdQg&start_radio=1
July 25 '25 - Iron Abyss / Hatfield Fusion
SquatZZ and Accessories
198.9 lbs bodyweight
1320 cals headed to 2800
Cardio - Stat bike 10 miles - 40min 15 seconds - 124/126bpm
Today was bomb !
Everything moved good felt good , reached a little on the main mover for some confidence and it all worked out. Cut down the heavy accessories a little more and added in some light set work just to keep up work capacity.
Kept the Top Down Andersons at 500 today , thats 15lbs over our target weight and increased the ROM over the sets as we build specificity.
I got no complaints , head was there , fire was hot in the forge ... all good in the hood baby !!
Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Child's Pose 1x1min
Lifts -
Squats - 3x3 Progressive - Squat Bar
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x4 - 315x3
Working Sets - 365x3 - 385x3 - 405x3
Top Down Anderson Squat - SSB - Static Weight - Increasing ROM - 2x2 to Singles
Progression - 5" ROM - 150x2 - 240x2 - 330x2 - 420x2 - 470x2
Working Sets - 5" ROM 500x2x2 - 7" ROM 500x2x2 - 9" ROM 500x2x2 - 11" ROM 500x2x2 - 12" ROM 500x2
Top Singles - 13" ROM 500 x1 - 14" ROM 500 x1* Half Squat for me
Front Squats - Backwards SSB - 4x4 Static
Progression - 150x4 - 240x4
Working Sets - 280 x4 x4 x4 x4
Leg Extensions - 4x12 Light Progression
55x12 - 60x12 - 65x12 - 70x12
Ham Curls - 4x8 Light Progression
45x8 - 50x8 - 55x8 - 60x8
Abs -
Woodchoppers - double red minis - 4x10
Paloff Press - double looped red minis - 2x20
RE: Yano's old man lifts such and so forth - Yano - 07-26-2025
https://www.youtube.com/watch?v=VJsMVSFzRSc&list=RDVJsMVSFzRSc&start_radio=1
July 26 '25 - Iron Abyss - Hatfield Fusion
6 weeks out
CAT Bench and Accessories
198.7 body weight
1843 cals headed to 2800 for the day
Cardio - 10 miles Stat bike - 40 min - 124/126 bpm
Today was fun fun fun. Kept our new integrated warm ups in until working sets and that worked very well.
Main mover went snappy , had good pop n travel to it. Head was into it , body felt good , I got nothing to complain about.
Kept our accessories lower percentage but higher volume just to keep up work capacity without over taxing and get our fluff and buff work in for the day. Two Birds one shell , fuck stones , we goin 12 gauge
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10
New shit - bench warm up and through progression as supersets
Lat Pulldowns - #50 x15x15x15x15
Cable Underhand Rows - #30 x15 x15 x15 x15
1 min pause
Cable Facepulls - #20x15x15x15x15
Tri Pushdowns - #20 x15x15x15x15
Lifts - CAT Bench Work - Light Day
Warm ups - ebx5 ebx5 - supersets here from above -
Progression - 135x3/supersets - 160x3/supersets - 185x3/supersets
Working Sets - 210x8 - 210x8 - 210x8
Lat Pull Downs - 4x12 - Static
90x12 - 90x12 - 90x12 - 90x12
Low Rows - 4x12 Static
90x12 - 90x12 - 90x12 - 90x12
Hammer Curls - 4x12 Static
30x12 - 30x12 - 30x12 - 30x12
Incline DB Press - 4x12 Static
40x12 - 40x12 - 40x12 - 40x12
Cable Curls - 4x12 Static
25x12 - 25x12 - 25x12 - 25x12
Abs - Bent Leg Lifts - 4 Sets of 30
RE: Yano's old man lifts such and so forth - Yano - 07-28-2025
https://www.youtube.com/watch?v=Rm2yRSur7OA&list=RDRm2yRSur7OA&start_radio=1
July 28 '25 - Iron Abyss / Hatfield Fusion
Dead Money Monday and Accessories
199.6 body weight
2277 cals headed to 2800
Cardio State Bike 10 miles - 40:22 min/sec - 124/126BPM
Big money no whammies !! Everything went real well today , warmed up in a meet style progression this time instead of our wave and tested opener and second.
Rushed a bit on the top pull but it moved well with decent speed so I think we have a solid 2nd attempt and set up for a new WR attempt on our 3rd , still plenty of time to adjust.
Dropped to the lowest available hole on the rack today , that put's the plates 6 inches off the floor ,,, high block pull type of thing.
Accessories were simple and for the work capacity and pump more than anything again. Was a damn good day all around.
Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Child's Pose 1x1min
Lifts - Deads - Meet Progression to 2nd attempt
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
1st Attempt - 495x1 - moved real well
2nd Attempt - 525x1 - lil slow off the floor - traveled well
*Back Off Sets at our first peaking week weight - 465 x3 x3 x3 x3
495
https://streamable.com/qdploz
525
https://streamable.com/5t3syl
Rack Pulls - Lowest Hole - plates 6" off floor - Doubles to Infinity and Beyond
Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 545x2 - 565x1x1
*Back Off Sets - 495 x2 x2 x2 x2
Leg Extensions - 4x12 Slight Progression
90x12 - 95x12 - 100x12 - 105x12
Ham Curls - 4x8 Slight Progression
45x8 - 50x8 - 55x8 - 60x8
Abs - Paloff Press - Double looped red minis - 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 07-30-2025
https://www.youtube.com/watch?v=D5_oPyavUaw&list=RDD5_oPyavUaw&start_radio=1
July 30 '25 - Iron Abyss / Hatfield Fusion
Bench Testing Wednesday - Main and Light Accessories
6 weeks out
199.0 body weight
1110 cals headed to 2800 for the day
Cardio 10 miles - 39 min 18 sec - 122/124 bpm
Train kept a rolling all night long WOOOOOOOOOO!WOOOOOOOOO!!!!!! Today was the shit but nothing stank. Fuck Yeah !
The superset warm ups are paying off , and making smaller jumps is a big help as well , take a little longer to get up to working weight but I'm no spring chicken any more and this feels right to me , so we go with it. Years of using that shoulder for a battering ram in football and a cannon barrel all through shot putting and now powerlifting has taken its toll.
Meet warm up progression today and hit our first and second attempts , everything felt good and moved well.
Second attempt didn't fly but it was far from a grinder so I'm real happy about that.
We still managed to get in our main mover at 4x4 and the accessories were kept light and snappy , I got no complaints at all. 10/10 stars for a testing day.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10
Supersets - bench warm up and through progression
Lat Pulldowns - #50 x15x15x15x15
Cable Underhand Rows - #30 x15 x15 x15 x15
1 min pause
Cable Facepulls - #20x15x15x15x15
Tri Pushdowns - #20 x15x15x15x15
Lifts -
Bench - Competition testing Opener and Second attempts
Warm up - superset - ebx5 ebx5
Progression - superset - 135x5 - superset - 160x3 - superset - 185x2
Progressive Singles - 225x1 - 245x1 - 265x1
1st Attempt - 285x1 - Boom , felt real good
2nd Attempt - 300x1 - Shazam - didn't fly but moved with decent speed , real happy.
*Back Offs with todays main mover - 4x4 - 265 x4 x4 x4 x4
Seated DB Press - 3x8 Static
45 x8 x8 x8
Lat Pulls - Work Sets - 3x12 Static
105 x12 x12 x12
Face Pulls - Work Sets - 3x15 Static
30 x15 x15 x15
Hammer Curls - 3x8 Static
45 x8 x8 x8
Abs - Standing Cable Crunch - 4x20 Progressive
60x20 - 65x20 - 70x20 - 75x20