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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 - 08-01-2025
https://www.youtube.com/watch?v=24cMqhCpN98&list=RD24cMqhCpN98&start_radio=1
August 1 '25 - Iron Abyss / Hatfield Fusion
6 weeks out - Squat Testing and limited accessories
198.7 body weight
1470 cals headed to 2800 for the day
10 miles stat bike - 40min 37 sec - 122/124bpm
Today was rock solid and on the fucking money baby !I got nothing to complain about.
Bar traveled well , body felt solid with no hitches aches or pains.
Meet progression warm up went smooth, opener went down slow but came up real nice , second was slow but not a grinder at all so I'm real happy.
Hit our 4x4 with should be our first peaking week weight to prime the pump so to speak and keep up work capacity.
Quick n limited accessories , nothing special at all , just a good solid testing day.
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
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 1x30 hold
Child's Pose 1x1min
Lifts -
Squats - Squat Bar - Testing 1st and 2nd attempts
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1
1st Attempt - 405x1 - Solid and moved well - slow into the hole but that was me getting to depth
2nd Attempt - 425x1 Damn smooth for what it was , no hesitation , no butt wink or hitching - slow but a solid rep and not a grinder
Dropped to our 1st peaking weeks 4x4 weight
*Back Off Sets - 365 x4 x4 x4 x4
Leg Extensions - 3x12 - 105 x12 x12 x12
Ham Curls - 3x8 - 50 x8 x8 x8
Abs - Mixed Bag o'Fun
Standing Cable Crunch - 70# 2x20
Pallof Press - double looped red mini - 2x20
Banded Wood Choppers - double looped red mini - 2x20
Bent Leg Lifts - 1x30
RE: Yano's old man lifts such and so forth - Yano - 08-02-2025
https://www.youtube.com/watch?v=LLuekpzB7Js&list=RDLLuekpzB7Js&start_radio=1
Sat Aug 2nd '25 - Iron Abyss / Hatfield Fusion
6 weeks out
Light Bench with Fluff n Buff Accessories
199.1 bodyweight
1452 cals headed to 2800 for the day
Cardio - 10 miles stat bike - 39min 45 sec - 124/126bpm
Today was icing on the cake. Everything moved good ,felt good , nothing was heavy and had good pop to it. Just a fun couple of hours in the bunker.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10
Supersets - bench warm up and through progression
Straight Arm Lat Pulldowns - #50 x15x15x15x15
Cable Underhand Rows - #30 x15 x15 x15 x15
1 min pause
Cable Facepulls - #20x15x15x15x15
Tri Pushdowns - #20 x15x15x15x15
Lifts -
Bench - 3x8 CAT - Static
Warm up - superset ebx5 ebx5
Progression - superset 135x5 - superset 160x5 - superset 185x5
Working Sets - 210 x8 x8 x8
Lat Pulldowns - working sets - 3x12
110 x12 x12 x12
Cable Rows - underhand grip - working sets - 3x8
110 x8 x8 x8
Seated Press - 3x8
135 x8 x8 x8
Face Pulls - working sets - 3x15
30 x15 x15 x15
Skullcrushers - ezbar - 3x8
85 x8 x8 x8
Cable Curls - 3x8
30 x8 x8 x8
Band External Rotations - looped red mini - 3x8
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 08-04-2025
https://www.youtube.com/watch?v=NZT9Xa_MQK8&list=RDPY1JYAE3gKU&index=3
Aug 4 '25 - Iron Abyss / Hatfield Fusion
5 weeks out - Dead Monday
199.2 body weight
1140 cals headed to 2800 for the day
10 miles stat bike - 39 min 50 sec - 122/124 bpm
Today was right on the money for the first of our 4 week peaking block , bar moved well , reps had solid speed. I got no complaints.
Simple short and sweet as we dial it in.
Stretches -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Planks - 3x30sec each hold - flat - left - right
Lifts -
Deads - 4x4 - Meet day progression through warm ups to working weight
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1
Working Sets - 465 x4 x4 x4 x4
Squats - 3x3 Light work - groove form and work capacity
Progression - 135x3 - 225x3
Working Sets - 315 x3 x3 x3
Banded Pull Throughs - double looped red mini - 2x12
Abs - Standing Cable Crunches - dropped weight added a set - #60 x20 x20 x20 x20 x20
RE: Yano's old man lifts such and so forth - Yano - 08-06-2025
https://www.youtube.com/watch?v=7z25ZZ3DHds&list=PL4TymVXZSV80OaiREIb47QeXICb06_2V-&index=78
Wed Aug 6 '25 - Iron Abyss - Hatfield Fusion
5 weeks out - Bench and Accessories
199.2 body weight
1300 cals headed to 2800 for the day
10 miles stat bike - 40 min 21 sec - 122/124bpm
In the words of that great prehistoric philosopher Fred Flintstone - YABA DABA DOO !!!!
Today rocked solid AF , I got nothing to complain about.
4x4 for Main mover went really well with good travel and speed once we got warmed up proper. Accessories were fun and quick , just a nice simple work day with no issues around the office.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10
Supersets - bench warm up and through progression
Straight Arm Lat Pulldowns - #50 x15x15x15x15
Cable Underhand Rows - #30 x15 x15 x15 x15
1 min pause
Cable Facepulls - #20x15x15x15x15
Tri Pushdowns - #20 x15x15x15x15
Lifts -
Comp Bench - 4x4
Warm ups - supersets - ebx5 ebx5
Progression - supersets 135x5 - supersets 160x3 - supersets 185x2 - 210x1 - 225x1 - 245x1
Working Sets - 265 x4 x4 x4 x4
Seated Press - 3x8 Static
155 x8 x8 x8
Working Lat Pulldowns - 3x12 Static
110 x12 x12 x12
Cable Low Rows - underhand grip - 3x12 Static
110 x12 x12 x12
Working Face Pulls - 3x15 Static
30 x15 x15x15
Abs - Mixed it up
Paloff Press - double looped red mini - 2x20
Wood Choppers - double looped red mini - 2x20
RE: Yano's old man lifts such and so forth - Yano - 08-08-2025
https://www.youtube.com/watch?v=6mtc9Inn-sQ&list=RDEMddQihBdY9ALpj4QL2CinSw&index=19
Aug 8 '25 - Iron Abyss - Hatfield Fusion
5 weeks out - Friday Squats and Accessories
199 body weight
1294 cals headed to 2800 for the day
10 miles stat bike - 40 min 9 seconds - 122/124bpm
Today was cash money , bar moved well , body felt good , made a little reach at the top for fun and it all went well.
Stretches -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Planks - 3x30sec each hold - flat - left - right
Lifts -
Squats - stiff bar - 4x4
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2
Working Sets - 365 x4 x4 x4
Reach Set - 385x2 - 405x2*opener moved well after all this I'm happy
Leg Extensions - 3x12 Static
110 x12 x12 x12
Ham Curls - 3x8 Static
60 x8 x8 x8
Pull Throughs - double looped red mini - Static
2x15
Abs - Standing Cable Crunches - 4x20 - Static
70 x20 x20 x20 x20
RE: Yano's old man lifts such and so forth - Yano - 08-09-2025
https://www.youtube.com/watch?v=EZyWuBNot3o&list=OLAK5uy_kJz9DLLR75mdnIUqeNZO-1ut_6GOW9MZA
Aug 9th '25 - Iron Abyss - Hatfield Fusion
5 weeks out
Saturday - Light Bench with a side order of fluff n buff
199.4 body weight
1359 cals headed to 2800 for the day
10 miles stat bike 40 min 26 sec - 122/124bpm
Today was short simple n sweet like that girl we all dated in 8th grade
Quick n simple 3x3 main with some fluffing n buffing for fun and to kill the boredom monster. Everything went real well , full comp pauses on main mover for each rep. I got no complaints.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10
Supersets - bench warm up and through progression
Straight Arm Lat Pulldowns - #50 x15x15x15x15
Cable Underhand Rows - #30 x15 x15 x15 x15
1 min pause
Cable Facepulls - #20x15x15x15x15
Tri Pushdowns - #20 x15x15x15x15
Lifts
Competition Bench - 3x3
Warm up - superset - ebx5 ebx5
Progression - superset 135x5 - superset 160x3 - superset 185x2 - 210x1
Working Sets - 230 x3 x3 x3
Incline DB Press - 3x8 - #50 Static
50 x8 x8 x8
Lat Pulldowns - work sets - 3x12 - 120 Static
120 x12 x12 x12
Low Cable Rows - 3x12 - 110 Static
110 x12 x12 x12
Face Pulls - work sets - 3x15 - 30 Static
30 x15 x15 x15
External Rotations - cables - 15 Static
15 x12 x12 x12
Abs - Mixed Bag O'Fun
Bent Leg Lifts - 30
Pallof Press - double looped red mini - 30 each side
Wood Choppers - double looped red mini - 30 each side
Standing Cable Crunches - 60# static - 30
RE: Yano's old man lifts such and so forth - Yano - 08-11-2025
https://www.youtube.com/watch?v=9zE4-LX0wrY&list=RD9zE4-LX0wrY&start_radio=1
Aug 11 '25 - Iron Abyss - Hatfield Fusion
Dead Monday - 5 weeks out
199.7 body weight
1570 cals headed to 2800 for the day
10 miles stat bike - 41 min 122bpm
Today was the fucking bomb , i got no complaints. Deads moved well , Squats moved well , everything was clean and crisp. Fucking stellar short day peaking work.
Sleep was there and full , ate good , hit the meditation with the Theta waves and that felt great.
Bar traveled well , moved good , first rep at working weight moved so well I damn near threw myself over backwards at the lock out.
Stretches -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Planks - 3x30sec each hold - flat - left - right
Lifts - Deads - Comp warm up n progression
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
Working Sets - 495 x3 x3 x3
Squats - Stiff Bar - 3x3
Warm ups - ebx5 ebx5
Progression - 135x3 - 225x3 - 315x3
Working Sets - 340 x3 x3 x3
Hip Extensions - double looped red mini - 3x12
Abs - Standing Cable Crunches - Static - 4x20
#70 x20 x20 x20 x20
RE: Yano's old man lifts such and so forth - Yano - 08-13-2025
https://www.youtube.com/watch?v=dW5fvqkWNTM&list=RDdW5fvqkWNTM&start_radio=1
Aug 13 '25 - Iron Abyss - Hatfield Fusion
Wednesday Bench Day 5 weeks out
199.9 lbs bodyweight
2453 cals final for the day - late post - hot AF today
Cardio - Stat Bike 10 miles - 40 min 12 sec - 122bpm
Damn good day today , took our time and warmed up slow again , our new standard and everything moved real well. Bar had good travel speed , no grinding or getting out of groove. Good solid work day for peaking.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10
Supersets - bench warm up and through progression - #5 increase each superset
Straight Arm Lat Pulldowns - #20 x20 x20 x20 x20
Cable Underhand Rows - #20 x20 x20 x20 x20
1 min pause
Cable Facepulls - #20 x20 x20 x20 x20
Tri Pushdowns - #20 x20 x20 x20 x20
Comp Bench - Full Pauses
Warm up - superset - ebx5 ebx5
Progression - superset +5 135x5 - superset +5 160x3 - superset +5 185x2 - 210x1 - 225x1 - 250x1
Working Sets - 275 x3 x3 x3
Seated Barbell Press - 3x8 Progressive
155x8 - 160x8 - 165x8
Working Lat Pulldowns - 3x12 Progressive
120 x12 x12 x12
Working FacePulls - 3x15
40 x15 x15 x15
External Rotations - 3x12 - double looped red mini band
x12 x12 x12
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 08-15-2025
https://www.youtube.com/watch?v=HEbxkhddvwk&list=RDHEbxkhddvwk&start_radio=1
Aug 15 '25 - Iron Abyss - Hatfield Fusion
5 weeks out - Squats n limited accessories
199.8 body weight
1421 cals headed to 2000 for the day
10 miles stat bike 39:25 - 122/124bpm
Today was right on the money , short sweet and simple , took our time getting warmed up , knocked out the 3x3. Bar moved well , traveled good , decent speed n pop out of the hole , I got no complaints.
Too easy , peaking is such a double edged sword , you work so hard building crazy work capacity for weeks and then trade it all in for one rep hahaahah. We are idiots
Stretches -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Planks - 3x30sec each hold - flat - left - right
Lifts - Squats - Stiff Bar 3x3
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x3 - 365x2
Working Sets - 385 x3 x3 x3
Leg Extensions - 3x12 Static
120 x12 x12 x12
Ham Curls - 3x8 Static
60 x8 x8 x8
Abs - Pallof Press - double looped red mini - 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 08-16-2025
https://www.youtube.com/watch?v=X14vuJ2-i4A&list=RDX14vuJ2-i4A&start_radio=1
Aug 16 '25 - Iron Abyss - 5 weeks out
Supplemental Bench n Fluff n Buff Accessories
199.5 body weight
1132 cals headed to 2000 for the day
Cardio - stat bike 10 miles 40 min 19 sec - 122/124bpm
Today was right on , hit out 3x3 with good speed and bar travel , reached a bit and worked up a bit higher in singles after that. Everything fired well I got no complaints , it all lined up today nicely.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10
Supersets - bench warm up and through progression - #5 increase each superset
Straight Arm Lat Pulldowns - #20 x20 x20 x20 x20
Cable Underhand Rows - #20 x20 x20 x20 x20
1 min pause
Cable Facepulls - #20 x20 x20 x20 x20
Tri Pushdowns - #20 x20 x20 x20 x20
Comp Bench - Full Pauses
Warm up - superset - ebx5 ebx5
Progression - superset +5 135x5 - superset +5 160x3 - superset +5 185x2 - 210x1
Working Sets - 230 x3 x3 x3
Aftermarket Singles - 250x1 - 275x1 - 295x1 *bar slowed down here quite a bit , called it good n moved on
Working Cable Rows - 3x12 Static
110 x12 x12 x12
Working Cable Pull Downs - 3x12 Static
120 x12 x12 x12
Incline DB Press - 3x8 Static
50 x8 x8 x8
External Rotations - double looped red mini - 3 sets of 12 reps
Abs - Mixed bag o nuts
Cable Crunches - #70 x20 x20
Banded Wood Choppers - double looped red minis - 2 sets of 20 each side
Pallof Press - double looped red minis - 2 sets of 20 each side
Bent Leg Lifts - 2 sets of 30