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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 - 08-18-2025
https://www.youtube.com/watch?v=o3qae7rxdk0&list=RDo3qae7rxdk0&start_radio=1
August 18 '25 - Iron Abyss
Peaking 4 weeks out
Dead Monday w/supplemental Squats - limited accessories
199.7 body weight
2157 cals - slight over shoot was aiming at 2k - 000 Greek Yogurt was screaming at me
Cardio - made up for the high and away shot on cals - 16 miles - 64 min 20 seconds - 120/124 bpm
Today started out ok , then I felt like shit , then balanced out and it all went well. Got off the bike this morning and just felt shaky , jittery , off balance nailed down a couple of chocolate graham crackers with 2 tbsp of peanut butter and took a break in my chair. Felt ok in an hour or so , must of just been out of carbs.
Short power nap in the chair with the theta waves , had lunch watched a few videos n hit the workout feeling right on the money.
Warm ups went well , stuck to 2 min or so between sets as I climbed up the ladder to singles then slowed it down to 5-8 min as things got heavier to working weight.
First rep went great , nice n snappy at 525 , second one got twerky AF , no video confirmation but I think I just rushed it and my hips shot up too fast nothing else stands out in my mind about it ... took a 6/7 min break for a song , hit a clean single to make up for it.
Another 6/7 min song and set up again , nailed the double nice and clean with no issues boom , reset boom. Second rep was slow at the top but thats just 5lbs shy of my WR so .... yeah it was slow hahahaah.
So we set out for 2x2 and ended up with 5 reps , i'll take it.
Stretched squats to a single with the opener , that all moved really well.
Ended up being a solid gold day !!
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
Deads - 2x2 - meet progression warm up
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x3 - 365x2 - 405x1 - 455x1 - 495x1
Working Sets - 525 x2 - x1 - x2
Squats - 3x3 supplemental work
Warm up - ebx3 ebx3
Progression - 135x3 - 225x3 - 315x3
Working Sets - 365 x3 x3 x3
Reach to opener - 385x2 - 405x1
Pull Through / Hip Extension - double looped red mini - 2 sets of 12
Abs - Standing Cable Crunches - dropped weight brought up the reps - #50 - 4 sets of 25
RE: Yano's old man lifts such and so forth - Yano - 08-20-2025
https://www.youtube.com/watch?v=2n7Zze-4AzQ&list=RD2n7Zze-4AzQ&start_radio=1
Aug 20 '25 - Iron Abyss
Comp Bench and Accessories
3 weeks out damn near miscounted , meets the 6th
199.5 body weight
1790 cals
Cardio - 16 miles - 62 min 31 seconds - 122/124 bpm
Today was rock fucking solid , Ive had some doubts in my head about being able to move what I want to this year with my shoulder but today proved it's in there for sure.
Little rearrange to the order today , worked through meet day progression and then hit our 2x2 work as back off sets , worked out well physically i feel great , was it the best idea to reach this close to the meet ,,,we shall see haahahaha.
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 - 245x1 - 265x1
Opener - 285 - Bang , moved very well
2nd att - 300 - Bang , moved better than expected
Possible 3rd - 315 - BOOM!! Slow but it moved well , not a grinder , no seesaw bullshit , smooth and clean
Working Sets - Back down to 290 x2 x2
Seated DB Press - Static
#50 x8 x8 x8
Working Pulldowns - Static
120 x12 x12 x12
Working Facepulls - Static
40 x15 x15 x15
External Rotations - double looped red mini - 3 sets of 12
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 08-22-2025
https://www.youtube.com/watch?v=Ew6qzoN2sqk&list=RDEw6qzoN2sqk&start_radio=1
Aug 22 '25 - Iron Abyss
3 weeks out - Squats and limited accessories
199 body weight
1855 cals for the day
Cardio - State Bike - 20.12 miles / 74min 40 seconds - highest heartrate 134bpm
BOOM! Today was a whole short happy dose of Fuck Yeah !!
Squats moved well , warmed up with our meet day progression , our target weight for todays 2x2 was our opener oddly enough ... and as the song goes ... things that make ya go hmmmmm ?....
Took 6/8 min after warming up , hit the opener right from 365 .. it moved well was a little shaky , should of hit 385 first to prime things a little closer , live and learn .... 8 min "called" 425 next , that moved much better , slow but it was solid , 8 min "called" 445 last time I pushed this , was the seizure ... nut up or shut up .. it moved fucking great ,, slow and not while not quite a full grinder , no puking afterward no bloody nose ... there wasn't another left in the tank haahahahah nooo way
Backed down from that to our working weight for the day and hit the 2x2 with 405 and moved on to accessories.
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
Squats - Meet day warm up and progression
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1
Opener - 405 - shaky but moved well
2nd Att - 425 - better than the opener , solid to depth , slow out of the hole but nice n steady
3rd Att - 445 - hooo doggies , slow , bit of a grind , hurry up rack it , oh my fuck but I was there and it was solid WOOOO!!!
*Back off Sets with todays working sets*
405 x2 x2
Leg Extensions - 3x12 Static
120 x12 x12 x12
Ham Curls - 3x8 Static
60 x8 x8 x8
Standing Cable Crunch - 4x20 Progressive
50x20 - 60x20 - 70x20 - 75x20
RE: Yano's old man lifts such and so forth - Yano - 08-23-2025
https://www.youtube.com/watch?v=ZQkBmCJG9i8
Aug 23 - Iron Abyss
3 weeks out - Supplemental Bench and Accessories
199 body weight
1837 cals
Cardio - State bike - 65 min 21 sec - 20.01 miles - highest heart rate 136bpm
Damn solid day today , stuck to the program , took my time and just had fun with it. Everything moved well ,felt good. I got no complaints.
Moved into more of a meet warm up progression with larger jumps that went well with no pains in the delt. Bonus !!
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
Bench - Comp with pauses 3x3
Warm ups - ebx5 ebx5
Progression - 135x5 - 185x3 - 225x2 - 245x1
Working Sets - 260 x3 x3 x3
Incline DB's - 3x8 Static
#50 x8 x8 x8
Cable Rows - 3x12 Static
#120 x12 x12 x12
Hammer Curls - 3x8 Static
#40 x8 x8 x8
External Rotations - Double looped red mini - 3 sets of 12
Abs - Paloff Press - 4 sets of 20 each side
RE: Yano's old man lifts such and so forth - Yano - 08-25-2025
https://www.youtube.com/watch?v=L6BjhA54a8k
Aug 25th '25 - Iron Abyss
2 weeks out - Deads - Supplements squats - limited accessories
200.3 bodyweight - fuck scales hahahah
1819.35 cals for the day from the macros
Cardio - Stat Bike - 75 min 20 sec - 20.05 miles - Highest heartrate 122/124
In the timeless words of the great Bedrockian philosopher Fred Flintstone - YABBA DABBA DOO !!!!
Today was the money shot - deads went and moved well right up til closer and it was a fight but I got it locked out and it felt fkn great. Bar moved well body felt good head was in it.
Ran through meet day warm up progression again and right to our opener ,, no issue ,,, now I'm planning to call 530 for my second and 550 for my final ,,, well today we faked the technical mishap ,, oh no missed the 2nd attempt - and went right for the 550 , it was a grinder but it went and locked out , legs shaking like a dog trying to shit a peach pit but she went haahahah , there was much celebration afterward.
Took 10 min or so to get my shit together , squats moved well , accessories were no issue , hell of a day !!
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
Deads - All the way to the top
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
Opener - 495x1 moved real good
Jumped passed 2nd
3rd - 550x1 - Grinder but she locked out *WOOOOOOOOOOO!
Squats - supplemental 3x3
Warm up - ebx3 ebx3
Progression - 135x3 - 225x3 - 315x2 - 365x1
Working Sets - 385 x3 x3 x3
Hip Extensions - 3x12 - double looped red mini
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 08-27-2025
https://www.youtube.com/watch?v=iSqtYXRc9CA&list=OLAK5uy_n1vVcWSfAAGrOb-ghvfZ7cpp-kUDsRhL0
Aug 27th '25 - Iron Abyss
2 weeks out - Bench and accessories
199.9 body weight
2243 cals for the day
Cardio - 79 min 40 sec - 22.1 miles - highest heart rate seen on the meter 130/134bpm
Today was a damn solid day , made a bit of a reach to our second attempt and it went well , feel real good about where we are this year all around.
Bar moved well traveled well , I still used the longer warm up protocol but made larger jumps on the warm up lifts themselves to working weight and that felt real good as well.
No complaints at all , I did manage to over shoot my calories for today but went a little further on the bike than usual so I'll see what the AI says about that math and if I need to I'll do a few more miles to get squared up no big issue.
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
Lifts -
Comp Bench - full pauses
Warm up ebx5 ebx5
Progression - superset 135x5 - superset 185x3 - superset 225x2 - 265x1
Working Sets - should be 1x1 week - little reach
Opener - 290x1 - boom real nice
2nd - 305x1 - lil slow but moved well
Seated BB Press - 3x8 Static
155 x8 x8 x8
Working pull downs - 3x12 Static
120 x12 x12 x12
Working face pulls - 3x15 Static
45 x15 x15 x15
Hammer Curls - 3x8 Static
40 x8 x8 x8
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 08-29-2025
https://www.youtube.com/watch?v=1ZxZc0zNJZ8&list=RD1ZxZc0zNJZ8&start_radio=1
Aug 29 '25 - Iron Abyss
2 weeks out - Squats and limited accessories
199.9 body weight
2186 cals from the macros not the packages
Cardio - Stat Bike 84 min 27 sec - Distance 24.1 miles
Today was Solid Gold , dancers and all ! Moved right up our progression and warm up to our opener , hit our working weight for todays single and then made a tiny reach to our possible 3rd attempt and nailed it so I'm pretty stoked tonight all in all.
Bar moved well , body feels good even this depleted on cals and running minimal , I feel a little spacey now and then but I feel solid and strong with half a week coming up to just go for walks and fart a hole through a chair cushion.
Whole idea of the cut is just get to weight by cutting fat out and not doing a water cut , I have done both and this just feels better than forcing yourself out of water come meet day. Low cals and glucose can be fixed in an hour , no water you just feel like shit half the day.
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
Squats - Stiff bar - Comp warm up and progression - 7/8 min rest between top singles
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 385x1
Opener - 405x1 - Boom - moved really well - didnt fly but its a solid rep
2nd - Todays working weight - 430x1 - Bang - moved as well as the 405 did not much change in speed
do we dont we .... fuck it
3rd - Reached for it - 450 Shazam ! - Holy shit it was solid - slow and I really had to focus n stay tight AF but it was GOLD
Got my shit together , finished a banana and my coffee
Leg Extensions - 3x12 Static
120 x12 x12 x12
Ham Curls - 3x8 Static
60 x8 x8 x8
Abs - Mixed Bag
Standing Cable Crunches - 70# - 1 set of 20 reps
Pallof Press - double looped red mini's - 20 reps each side
Band Wood Choppers - double looped red minis - 20 reps each side
Bent Leg lifts - 1 set of 30 reps
RE: Yano's old man lifts such and so forth - Yano - 08-30-2025
https://www.youtube.com/watch?v=3G6oLyWohUg&list=RD3G6oLyWohUg&start_radio=1
Sat Aug 30 '25 - Iron Abyss
Supplemental Bench work and fluff n buff accessories
198.5 bodyweight
1918 cals
Cardio - State Bike - 73min:15sec time - 21 miles distance
Today was right on the money , lil reach , got in our 3x3 work on the way back down , accessories all felt good with no issues. Just solid fun day.
Kept the larger jumps through our progression again today , that felt real good as well , no delt issues.
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
Bench - Comp pauses once we hit singles
Warm up - ebx5 - ebx5
Progression - 135x5 - 185x3 - 225x2 - 265x1
Opener - 285x1 - Perfecto! just a fun rep i might of giggled
2nd - 300x1 - Little slow , more effort than I thought but it was solid , just shows im tired I reckon
Back off Sets with todays working weight - 275 x3 x3 x3
Incline DB Press - 3x8 Static
40 x8 x8 x8
Hammer Curls - 3x8 Static
40 x8 x8 x8
Cable Rows - underhand grip - 3x12 Static
120 x12 x12 x12
External Rotations - double looped red minis - 3 sets of 12
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 09-01-2025
https://www.youtube.com/watch?v=tbcbT2V3GJY&list=RDtbcbT2V3GJY&start_radio=1
Sept 1 '25 - Iron Abyss
Meet Week Bitches !! - 3 Meat Monday - Mains to openers with special sauce
198 bodyweight
2083 cals from the macros
Cardio - Stat Bike - 93 min 03 sec time - 24 miles distance
Field mowed , hays bailed , dry and in the barn WOOOOOOOOOOOOOOOOOOOO!!!!
Today was mains just to openers and it all went great. Bar moved good , head and heart were full of fire , I finished up grinning like the Cheshire Cat.
Ate a lil extra today so I hit a few extra on the bike to balance it out ,see how the math works and if I blew it or not. There's always time for a few more miles.
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
Squats - To Opener
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 385x1
Opener - 405x1 - BANG - moved just like it should of - not fast but were still tired so I was really happy
Bench warm up - Done prior this time around
Straight Arm Lat Pulldowns - #20 x20
Cable Underhand Rows - #20 x20
Bench - To Opener
Warm up - ebx5 - ebx5
Progression - 135x5 - 185x3 - 225x2 - 265x1
Opener - 285x1 - 2 count pause on the chest - BOOM ! moved perfect no issues at all
Coffee - Reece's pb cup
Deads - To Opener
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
Opener - 495x1 - Shazam !! - nice and quick off the floor
Abs - 50/50 Mixed Bag
Standing Cable Crunches - #60 x20 x20
Bent Leg Lifts - 2 sets of 30 reps
RE: Yano's old man lifts such and so forth - Yano - 09-03-2025
https://www.youtube.com/watch?v=TMCgN_YnBYg
Aug 3rd '25 - Iron Abyss
Meet Week - Last work out light bench and accessories
197.5 body weight
1877 cals
Cardio - easing back each day - 64 min 45 sec - 16.08 miles
Today was fun and quick , in and out and done before the coffee kicked in. Whats done is done , if everything holds together ,we should have a damn fun day!!!
Bench warm up - Done before
Straight Arm Lat Pulldowns - #20 x20
Cable Underhand Rows - #20 x20
Cable Face Pulls - #20 x20
Conventional Lat Pulldowns - #20 x20
Bench - 3x3 Supplemental - Comp Pauses
Warm up - ebx5 ebx5
Progression - 135x5 - 185x3
Working Sets - 225 x3 x3 x3
Seated DB Press - Static 3x8
#40 x8 x8 x8
Working Low Cable Rows - Static 3x12
120 x12 x12 x12
Banded Ext Rotation - red looped minis - 3 sets of 12 each side
Abs - Bent Leg Lifts - 4 sets of 30