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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 - Kubes - 12-23-2024
Bad ass workout!
RE: Yano's old man lifts such and so forth - Yano - 12-26-2024
(12-23-2024, 05:54 PM)Kubes Wrote: Bad ass workout!
Thanks man !!
https://www.youtube.com/watch?v=sh-J4GSPgAM
Dec 26 '24 - short program upper
Day after Christmas short short program
202.6 body weight
27 million calories - too many cookies to count
60 min cardio
Still got the house full so today was a super short n quick main mover and a few accessories , eazy peazy , in and out quick clean and quiet.
Stretches -
Band Stretches - 2x10
Band Press - 2x10
Band Pull - 2x10
Band Face Pull 3x15
Lifts -
Comp Bench - Main Mover with PAP
Warm up - ebx5 - ebx5 - 135x5
Progression - 160x10 - 180x5 - 215x3 - 240x2 - 265x1
*PAP work - 265x1 + 4 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 4 Explosive Push Ups
**Back Off Sets - 215x6 - 190x8 - 175xamrap *12 keep track
Spoto Press - 3x6 - 215x6 - 220x6 - 225x6
Curls - Long Bar - 4x8 - 70x8 - 75x8 - 80x8 - 85x8
Lu Raise - 2x10lb plates in each hand fingers through the holes - 3x15 - 15x15x15
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 12-27-2024
https://www.youtube.com/watch?v=IGProeZThj0&list=RDIGProeZThj0&start_radio=1
Dec 27 '24 - Iron Abyss
Percentage Lower
202 bodyweight
1455 cals headed to 2700
60 min cardio - stat bike
Short program again today with the house still full. Use this for a half ass deload and just enjoy it.
Got in mains , couple of accessories and got out of there before the ol lady came after me with a switch.
Hinge fired well , bar had good speed on it until the last rep. Advanced on Squats and repeated Mondays heavy Deads.
Squats - SSB - Competition height box
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 250x5 - 295x3 - 330x2
Top Set Singles - 365x1x1x1x1x1
*Back Off Sets - 295x6 - 260x8 - 240xamrap *12
Deadlifts - Iron Abyss Progression
Build up - 135x3 225x3
Progression - 270x10 - 320x5 - 380x3 - 420x1
Singles with PAP - 420x1 + 4 Broad Jumps 43" - 465x1 + 6 Broad Jumps 40" - 525x1 + 6 Broad Jumps 41" - 555x1 + 4 Broad Jumps 40" - came up much better than Monday and got it locked out
*Back Off Sets - 445x6 - 390x8 - 365xamrap *9 keep track
Stiff Leg Good Mornings - 70% of weeks top set - 4x8
185x8 - 190x8 - 195x8 - 200x8
Zercher Squats - 70% of weeks top set - 4x8 - 1 chain each side +20#
160+20x8 - 170+20x8 - 175+20x8 - 180+20x8
Snatch Grip Shrugs - 70% of weeks top set - 4x8
235x8 - 240x8 - 245x8 - 250x8
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - MindlessWork - 12-27-2024
Killer lifts...keep kickin ass brother!
RE: Yano's old man lifts such and so forth - Yano - 12-28-2024
(12-27-2024, 06:40 PM)MindlessWork Wrote: Killer lifts...keep kickin ass brother!
Hell yeah man , it's what we do . grind.
https://www.youtube.com/watch?v=BWrnaI7nBUw
Dec 28 '24 - Iron Abyss
Percentage Lower Short Day
201.7 body weight
1454 cals headed to 2700
60 min cardio stat bike - 17.07 miles - 114bpm
Today was a good day. Kept it shorter again with folks still here. Managed to get in some dynamic work and pushed that into some heavy singles.
Added in pin/floor press , been forever. Very Humbling.
Everything moved well , felt solid. 10/10 stars
Stretches -
Band Pulls - 2x10
Band Press - 2x10
Band Xover - 2x10
Band Face Pull - 3x15
Lifts -
Speed Bench - 6x3 with some extra credit - /2 = double looped red mini's = 120lbs.
Warm up - ebx5 - ebx5 - eb/2
Progression - 135/2x3 - 155/2x3 - 175/2x3 - 195/2x3
Doubles - 205/2x2 - 210/2x2
Singles - 215/2x1 - 220/2x1 - 225/2x1= 345 at the top
*Back off sets - 185/2x6 - 155/2x6 - 135/2xamrap 9 *keep track
Floor/Pin Press - 4x5 - bottom of the rack laying on the floor + 60 in chains
135/60x5 - 155/60x5 - 175/60x5 - 185/60x5 - 190/60x4+1
Speed Deads - 6x2 - fast til the last and then we grind - 2 grey bands = 260lbs.
Progression - 135/2x2 - 225/2x2 - 315/2x2
Working Sets - 325/2x2x2x2x2x2x2
Extra Credit - 365/2x2 - 405/2x2=665 *video one - 455/2x1=715 *missed the lockout video 2
405+260 touch n go
https://streamable.com/3rf6ko
455+260 single missed lockout
https://streamable.com/u7g557
Bent Over Rows - 4x8 - 145x8 - 150x8 - 155x8 - 160x8
Curls - long bars - 4x8 - 75x8 - 80x8 - 85x8 - 90x6+1+1
Lu Raise - 3x15 - 2 10# plates each hand - 15x15x15
Abs - Bent Leg Lifts - 30x30x30x30
RE: Yano's old man lifts such and so forth - Yano - 12-30-2024
https://www.youtube.com/watch?v=2Sc9J6LqyxI
Dec 30 '24 - Iron Abyss
Heavy Lower Monday
199.4 body weight
1157 cals headed to 2700
60 min cardio - stat bike
Today was solid , bar moved well , decent speed , hinge fired on time , legs had some drive.
Stretches -
Knees to chest 4x20 hold - 90/90 stretchx20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Superman's 3x30 hold - Side Plank 3x30 hold - Childs Pose 3x30 hold
Lifts -
Squats - Competition Box - SSB
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 250x5 - 295x3 - 330x1
PAP Pairings - 330x1+ 4 Box Jump 12" - 365 + 6 Box Jump 12" - 410x1 + 6 Box Jump 12" - 445x1 + 4 Box Jump 12"
*Back off Sets - 360x6 - 315x8 - 290xamrap *10 Keep track
Stiff Leg Good Mornings - 5x5 - short chain each side +20lbs
200/20x5 - 205/20x5 - 210/20x5 - 215/20x5 - 220/5x5
Zercher Squat - Iron Abyss Progression - short chain each side +20lbs
135/20x10 - 160/20x5 - 185/20x3 - 205/20x2 - 225/20x1 - 245/20x1
Deadlifts - Iron Abyss
Build up - 135x5 - 225x5
Progression - 270x10 - 320x5 - 380x3 - 420x2 - 465x1
PAP Pairings - 465x1 + 4 Broad Jump 42" - 465x1 + 5 Broad Jump 43" - 465x1 + 5 Broad Jump 42" - 465x1 + 4 Broad Jump 44"
*Back Off Sets - 375x6 - 325x8 - 305xamrap 10 *keep track
Rack Pulls -
470x5 - 535x3 - 575x2 - 615x1 - 665x1
Shrugs -
135x10 - 225x5 - 275x3 - 315x2 - 330x1 - 350x1
Abs - Bent Leg Lifts 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 01-01-2025
https://www.youtube.com/watch?v=o3qae7rxdk0&list=PL4TymVXZSV80OaiREIb47QeXICb06_2V-
Jan 1 '25 - Iron Abyss
Heavy Upper Wednesday
200.0 body weight
1588 cals headed to 3000
60 min cardio - stat bike - 17.04 miles - 112/114bpm
Today was a good solid day , bar had good speed , no real groove issues to speak of , it all felt good right til the end.
The final 305 rep had a bit of a stall at the mid point had to down shift n grab a gear but we got over the hill just fine.
Added in a new PAP pairing with Explosive Pull ups / Pendlay Rows and we added in landmine rows as well.
Stretches -
Band Pulls 2x10
Band Press 2x10
Band Y Raise 2x10
Band Face Pull 3x15
Lifts -
Flat Bench - Competition pauses on final 4 sets for PAP pairings
Warm up - ebx5 ebx5 135x5
Progression - 165x10 - 185x5 - 220x3
*PAP Pairings - 245x1 + 4 Explosive Push ups - 245x1 + 6 Explosive Push Ups - 270x1 + 6 Explosive Push Ups - 305x1 + 4 Explosive Push Ups
**Back Off Sets - 245x6 - 215x8 - 200xamrap 12 * keep track
Spoto Press - 4x6 - 200x6 - 205x6 - 210x6 - 215x6
Decline Bench - 5x5 - 200x5 - 205x5 - 210x5 - 215x5 - 220x5
Incline Close Grip Bench - 5x5 - 205x5 - 210x5 - 215x5 - 220x4+1 - 225x3+1+1
Pendlay Rows / PAP Pairing / Explosive Pull Ups - 4x3
205x3 + 3 Explosive Pull Ups - 210x3 + 5 Explosive Pull Ups - 215x3 + 5 Explosive Pull Ups - 220x3 + 3 Explosive Pull Ups
Landmine Rows - first time doing these - 4x8 - 55x8 - 65x8 - 70x8 - 75x8
Lu Raise - 4x8 - 15x8 - 20x8 - 22.5x8 - 25x8
Curls - long bar - 4x8 - 70x8 - 75x8 - 80x8 - 90x6+2
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 01-03-2025
https://www.youtube.com/watch?v=o3qae7rxdk0&list=PL4TymVXZSV80OaiREIb47QeXICb06_2V-&index=9
Fri Dec 3rd - Iron Abyss
Percentage Lower Friday
199.6 body weight
1535 cals headed to 3000
60 min cardio - stat bike 17.3 miles - 114bpm
Today was a solid day , nothing special by far , bar didn't have any real speed to it, no pop on deads or squats really , work was done but nothing groovy or far out.
Switched the set/rep scheme for Zerchers that was fun.
Head was into it, plenty fired up just no pop on the movements.
Stretches -
Knees to chest 3x20 hold - 90/90 Stretch 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Single Knee to chest 2x20 hold - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Child Pose 3x10 hold
Lifts -
Squats - Comp Height Box - SSB
Warm up - ebx5 ebx5 150x5 - 200x5
Progression - 215x10 - 250x5 - 295x3 - 335x1
*PAP Pairings - 335x1 + 4 Box Jump 12" - 365x1 + 6 Box Jump 12" - 415x1 + 6 Box Jump 12" - 450x1 + 4 Box Jump 12"
**Back Off Sets - 360x6 - 315x8 - 295xamrap 10 *keep track
Stiff Leg Good Mornings - 4x8 - 70% weeks top set to open - one chain each side +20
205/20x8 - 210/20x8 - 215/20x8 - 220/20x8
Zercher Squats - Iron Abyss Progression - this was fun - one chain each side +20
130/20x10 - 150/20x5 - 180/20x3 - 200/20x2 - 220/20x1 - 250/20x1
Deadlifts - Iron Abyss
Build up - 135x3 - 225x3
Progression - 275x10 - 325x5 - 385x3 - 425x1
*PAP Pairings - 425x1 + 4 Broad Jumps 42" - 470x1 + 6 Broad Jumps 44" - 530x1 + 6 Broad Jumps 41" - 560x1 + 4 Broad Jumps 42" - super slow n grindy - might repeat next week
**Back Off Sets - 450x6 - 395x8 - 365xamrap - 9 * keep track
Deficit Deadlifts - 2"
360x5 - 435x3 - 455x2 - 495x1
Snatch Grip RDL - 3x6 - middle finger on the ring
230x6 - 240x6 - 250x6
Shrugs - 4x8
315x8 - 320x8 - 325x6+2 - 330x6+1+1
Abs - Bent Leg Lifts - 4 sets of 30
Yano's old man lifts such and so forth - Kubes - 01-04-2025
Bad ass workout my friend!
RE: Yano's old man lifts such and so forth - Yano - 01-04-2025
(01-04-2025, 05:36 AM)Kubes Wrote: Bad ass workout my friend!
Thanks man !! anytime you're in the hood stop on over we'll get one in
https://www.youtube.com/watch?v=twY152_GtuM&t=245s
Sat Jan 4 '25 - Iron Abyss
Percentage Upper / Accessory Lower
200.2 body weight
1400 cals headed to 3000
60 min cardio - 17.26 miles 112/114bpm
Today was a solid work day , no heroics no reaches.
Kept to the programming and just got down and dirty.
Had a lot of fun with the PAP pairings for Rows , will cool to see how they develop.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Xover - 2x10
Band Y Raise - 2x10
Band Face Pull - 3x15
Planks - 3x45 hold
Lifts -
Speed Bench - 6x3 - 60% 1rm = 200 + 60# chains
Warm up - ebx5 ebx5 135/60x3 - 155/60x3 - 175/60x3
Working Sets - 200/60x3x3x3x3x3x3 = 260
Floor Press - 4x6 - 60# chains
Progression - 135/60x3 - 155/60x3 - 175x/60x3
Working Sets - 185/60x6x6x6x6 = 245
Speed Deads - 6x2 - 60% 1rm - grey bands +260 dynamic = 355
Build up - 135/2x2 - 225/2x2 - 315/2x2
Working Sets - 355/2x2x2x2x2x2x2
Paused Deads - 4x4 - mid shin - 65% 1rm = 385
Was all set up and got right to it - 385x4x4x4x4
Pendlay Row PAP Pairing Exp Pull Ups -
185x10 + 4 ExPU - 205x5 + 5 ExPU - 225x3 + 5 ExPU - 245x2 + 4 ExPU - 265x1 + 3 ExPU
Landmine Row PAP Pairing Exp Pull Ups -
70x10 + 4 ExPU - 80x5 + 5 ExPU - 90x3 + 5 ExPU - 100x2 + 4 ExPU - 110x1 + 4 ExPU
Curls - long bar - 4x8 - 75x8 - 80x8 - 85x8 - 90x8
Lu Raise - 3x15 - 20# - 15x15x15
Abs - Bent Leg Lifts - 4 sets of 30