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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 - 01-16-2025
https://www.youtube.com/watch?v=o3qae7rxdk0
Jan 16 '25 - Iron Abyss
Thursday dead focus - 6 day split test week 2
199.7 lbs body weight
1900 cals headed to 3000
60 min cardio - 17.6 miles - 114bpm
Today was a damn solid day, everything clicked , lower was on time, legs were pushing the world away , hinge fired on time ...all I can say is WOOOOOOOOOOO!!!
Hit a couple of PRs on things so that's always a momentum builder as well , good shit today.
Stretches -
Knees to chest 4x20 hold - 90/90 stretch - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single Knee to chest 2x10 hold - Bird Dogs 2x20 - Side Planks 3x45 hold - Supermans 3x30 hold - Childs Pose 2x1 min hold
Lifts -
Deads - Iron Abyss Progression
Warm ups - ebx5 135x5 225x5
Progression - 275x10 - 325x5 - 385x3 - 430x2 - 475x1
*PAP Pairings - 475x1 + 4 41" Broad Jump - 475x1 + 6 42" Broad Jump - 475x1 + 6 41" Broad Jump - 475x1 + 4 43" Broad Jump
**Back Off Sets - 380x6 - 335x8 - 310xamrap 10 *Keep track
Deficits - 2" - 4x4 with some extra credit
Working Sets - 440x4x4x4x4
Extra Credit - 480x3 - 490x2 - 500x1* PR for these
500# 2" deficit
https://streamable.com/pr42s3
Pendlay Rows - Iron Abyss with PAP
Progression - 185x10 - 205x5 - 225x3
PAP Pairings - 245x1 + 4 ExPullUps - 245x1 + 6 ExPullUps - 265x1 + 6 ExPullUps - 275x1 + 4 ExPullUps
Meadows Rows - Iron Abyss with PAP
Working Sets - 80x10 - 90x5 - 100x3 - 110x2
PAP Pairings - 120x1 + 4 ExPullUps - 130x1 + 6 ExPullUps - strapped up - 140x1 + 6 ExPullUps - 150x1 + 4 ExPullUps *PR for these
Shrugs - Wide grip - 5x5 - 325x5 - 335x5 - 340x5 - 345x5 - 350x5
Abs - Bent Leg Lifts with slight twist (windshield wipers) - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 01-17-2025
https://www.youtube.com/watch?v=2oQ8MNZ6tLQ&list=RDGMEMKcfdYVpEGn7ut17qwCZ9pgVMkPi-MOxR0l4&index=7
Fri Jan 17 '25 - Iron Abyss
OHP/Pressing Focus - 6 day split test week 2
200.2 bodyweight
1675 cals headed to 3000
60 min cardio - stationary bike 17 miles 114bpm
Today was a fun day , starting to get a bit more comfortable with over head pressing again and it went well.
No heroics today , no big surprises, just a good honest days work.
Stretches -
Band Press 2x20
Band Pull 2x20
Band Xover 2x20
Band Y Raise 2x20
Band Face Pulls 3x15
Lifts -
Overhead Press with PAP Pairings - Strict Standing
Warm up - ebx5 ebx5 90x5
Progression - 115x10 - 135x5 - 155x3
*PAP Pairings - 165x1 + 4 ExPushUps - 175x1 + 6 ExPushUps - 185x1 + 6 ExPushUps - 190x1 + 4 ExPushUps
**Back Off Sets - 140x6 - 120x8- 110xamrap *11 Keep Track
Close Grip Incline Bench - 4x8 - 185x8 - 195x8 - 200x8 - 205x8
DB Lat Raise - 4x8 - 15x8 - 20x8 - 22.5x8 - 25x6+1+1
JM Press - 4x8 - 155x8 - 175x8 - 180x8 - 185x6+2
Rev Crunches - 4 sets of 30
Pull Ups - body weight - 4 sets of 8
RE: Yano's old man lifts such and so forth - Yano - 01-18-2025
https://www.youtube.com/watch?v=I3tH33qn9rQ&list=RDI3tH33qn9rQ&start_radio=1
Sat Jan 18 '25 - Iron Abyss
Speed Work - 6 day split test - week 2
200.7 body weight
1705 cals headed to 3000
60 min cardio - stat bike 17.4 miles 112/114bpm
Today was a fun day , speed speed speed. Kept to straight weight today no offset with bands or chains and just went for it.
Swapped out a couple of set/rep scheme just for fun , that felt good too.
All in all , 10/10 stars n garters
Stretches -
Knees to chest 4x20 hold - 90/90 stretch 3x20 hold - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Ankle Circles 2x20 - Hip Circles 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Side Planks 3x30 hold - Supermans 3x30 hold - Childs Pose 2x1min hold
Lifts -
Squats - speed work - 8x3 - 65% 1rm
Warm up - ebx3 ebx3
Progression 150x3 - 200x3 - 240x3 - 290x3
Working Sets - 310x3x3x3x3x3x3x3x3
Seated Good Morning - from low pins bottom of squat - 5x5
210x5 - 230x5 - 250x5 - 260x5 - 270x5
Zercher Squats with PAP pairings - Iron Abyss
Progression - 195x10 - 215x5 - 3x235
*PAP Pairings - 255x1 + 4 13" Box Jumps - 255x1 + 6 13" Box Jumps - 275x1 + 6 Box Jumps - 295x1 + 4 Box Jumps
Deficits - 2" - 65% 1rm - 4x4
Build up - 135x4 - 225x4 - 315x4 - 365x4
Working Sets - 385x4x4x4x4
Shrugs - Iron Abyss + Back Off Sets -
Progression - 230x10 - 250x5 - 270x3 - 290x2 - 310x1
*Back Off Sets - 285x6 - 250x8 - 230xamrap 12* keep track
Abs - Bent Leg Lifts - 4 sets of 30
Yano's old man lifts such and so forth - Kubes - 01-18-2025
Bad ass
RE: Yano's old man lifts such and so forth - Yano - 01-18-2025
(01-18-2025, 03:02 PM)Kubes Wrote: Bad ass
Thanks man , took my 4 day split and turned it into a 6 with slightly different percentages for testing , once I get that nailed down , I'll post em up. After that's going to be a 5 week peaking phase 3 weeks of work - deload week - new pr testing week.
RE: Yano's old man lifts such and so forth - Yano - 01-19-2025
https://www.youtube.com/watch?v=G_eEYc3we1c&list=RDG_eEYc3we1c&start_radio=1
Jan 19 '25 - Iron Abyss
Active Recovery Sunday
200.7 body weight
1735 cals headed to 3000
60 min cardio - 30 before workout - 30 after stationary bike - easy pace 16.3 miles 112bpm
Really starting to enjoy this routine for Sundays , way better than just sitting around.
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
Shoulder Mobility:
Wall Angels 2x10
Band Pull-Apart 3x15
Overhead Reach Stretch 2x30 sec per side
Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge 2x10 per side
Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
Plank 2x30 sec
Superman's 3x30 sec
Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Accessory Work:
Dumbbell Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #40 - 3x15
RE: Yano's old man lifts such and so forth - Yano - 01-20-2025
https://www.youtube.com/watch?v=jWzvKYmMrKA
Jan 20 '25 - Iron Abyss
Monday Bench Focus - 6 day split test week 3
201 body weight
1459 cals headed to 3000
60 min cardio - stationary bike 17.3 miles 114bpm
Today was a good solid upper day. Moved well , bar travelled well stayed in the groove , decent speed.
Still catching up on accessories , 4x8 is fun but I miss my 5x5's
3rd week of the 6 day test , it feels good ,elbows are a bit punky but i aint no spring chicken , recovery feels on , no undue fatigue.
Stretches -
Band Pull 2x20
Band Press 2x20
Band Xover 2x20
Band Y Raise 2x20
Band Face Pulls 3x15
Lifts -
Bench with PAP pairings - Iron Abyss
Warm up - ebx5 ebx5 135x5
Progression - 170x10 - 195x5 - 230x3 - 255x2 - 275x1
*PAP Pairings - 275x1 + 4 ExPullUps - 275x1 + 6 ExPullUps - 275x1 + 6 ExPullIUps - 275x1 + 4 ExPullUps
**Back Off Sets - 220x6 - 195x8 - 180xamrap 12* keep track
Incline Close Grip Bench - 4x8 - 185x8 - 195x8 - 205x8 - 210x8
Decline Bench - 4x8 - 195x8 - 205x8 - 210x8 - 215x8
Pendlay Rows -
Progression - 190x10 - 210x5 - 230x2
*PAP Pairings - 230x1 + 4 ExPullUps - 250x1 + 6 ExPullUps - 250x1 + 6 ExPullUps - 270x1 + 4 ExPullUps
Seated Delt Flys - 4x8 - 15x8 - 20x8 - 22.5x8 - 25x8
Abs - Bent Leg Lifts - 4 sets of 30
RE: Yano's old man lifts such and so forth - Yano - 01-21-2025
https://www.youtube.com/watch?v=urr33powKHw&list=RDurr33powKHw&start_radio=1
Jan 21 '25 - Iron Abyss
Tuesday Squat Focus - 6 day split test 3rd week
200.1 body weight
1120 cals headed to 3000
60 min cardio - stationary bike 17.4 miles 114bpm
Damn good solid lower day today. Hinge fired well , back n hips feel good. Everything was clicking. I got no issues.
Swapped shrugs around a bit see if I can get bit more growth out it. My back just sucks I've never really dedicated anything specific to working it like BB guys do.
Stretches -
Knees to chest 4x20 hold - 90/90 Stretch 3x30 hold - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose x2min
Lifts -
Squats - Form n bar swap for variation - Iron Abyss
*Warm up - Straight Bar No Box - ebx5 - ebx5 - 135x5 - 185x5
*Progression - 215x10 - 250x5 - 300x3 - 340x2 - 375x1
**PAP Pairings - 375x1 + 4 14" BoxJumps - 375x1 + 6 14" Box Jumps - 375x1 +6 14" Box Jumps - 375x1 + 4 14" Box Jumps
-- Bar Swap to SSB - Low Box --
***Back Off Sets - 300x6 - 265x8 - 245xamrap 12* keep track
Seated Good Mornings - 4x8 - Low pins bottom of squat -
200x8 - 220x8 - 240x8 - 250x8
Zercher Squats - Iron Abyss
Progression - 195x10 - 215x5 - 235x3
*PAP Pairings - 255x1 + 4 14" Box Jumps - 255x1 + 6 14" Box Jumps - 275x1 + 6 14" Box Jumps - 300x1 + 4 14" Box Jumps - * Zercher PR at 300
Rack Pulls - Hole below knee - 4x4
Progression - 135x4 - 225x4 - 315x4 - 405x4
Working Sets - 445x4 - 445x4 - 445x4 - 445x4
Shrugs - Iron Abyss
Progression - 235x10 - 255x5 - 275x3 - 295x2 - 315x1
*Back Off Sets - 290x6 - 255x8 - 235xamrap 11*keep track
Abs - Pallof Press - 4x8 - double red mini - 8x8x8x8
RE: Yano's old man lifts such and so forth - Yano - 01-22-2025
https://www.youtube.com/watch?v=QC0BBgOdspo
Jan 22 '25 - Iron Abyss
Wednesday - Recovery - Technique and Mobility Work
200.0 body weight
1470 cals headed to 3000
60 min cardio - 17.6 miles 112/114bpm
Today was a fun day , some yoga some stretching a little technique work and were in and out quick clean and quiet as a 2am shadow on the wall.
Added in a couple of thing to the base day just because I had time and it all felt good.
*Mobility and Stretch Routine
UPPER
Band Press: 2x10
Band Pull-Aparts: 2x10
Band Face Pulls: 3x15
Band Xovers: 2x10
Band YRaise: 2x10
LOWER
Hip Circles: 2x20 each side
Ankle Circles: 2x20 each side
Knees to Chest: 4x20 hold
90/90 Stretch: 2x30 hold
Cobra Stretch: 3x30 hold
Pelvic Tilt: 2x20
Pelvic Raise: 2x20
Dead Bugs: 2x20
Single Knee to Chest: 2x10 hold
Bird Dogs: 2x20
Supermans: 3x30 hold
Side Planks: 3x30 hold per side
Child's Pose: 2x20 hold
**Technique Practice
Paused Deadlifts: 65% x 4x4 - 2 sec pause - #365
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 314x4
Working Sets - 365x4x4x4x4
Light Bench Press: 50% x 4x5 - Competition Style Full Pauses - #165
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - Progressive - 165x5 - 170x5 - 175x5 - 180x5
Squat Walkouts & Holds: 90% - 3 x hold for 15 seconds - #425
Progression - 150x15 sec hold - 240x15 sec hold - 330x15 sec hold
Working Sets - Progressive - 425x15 sec hold - 475x15 sec hold - 500x15 sec hold
Abs - Bent Leg Lifts: 4 sets of 30
RE: Yano's old man lifts such and so forth - platinum - 01-23-2025
(01-22-2025, 03:28 PM)Yano Wrote: https://www.youtube.com/watch?v=QC0BBgOdspo
Jan 22 '25 - Iron Abyss
Wednesday - Recovery - Technique and Mobility Work
200.0 body weight
1470 cals headed to 3000
60 min cardio - 17.6 miles 112/114bpm
Today was a fun day , some yoga some stretching a little technique work and were in and out quick clean and quiet as a 2am shadow on the wall.
Added in a couple of thing to the base day just because I had time and it all felt good.
*Mobility and Stretch Routine
UPPER
Band Press: 2x10
Band Pull-Aparts: 2x10
Band Face Pulls: 3x15
Band Xovers: 2x10
Band YRaise: 2x10
LOWER
Hip Circles: 2x20 each side
Ankle Circles: 2x20 each side
Knees to Chest: 4x20 hold
90/90 Stretch: 2x30 hold
Cobra Stretch: 3x30 hold
Pelvic Tilt: 2x20
Pelvic Raise: 2x20
Dead Bugs: 2x20
Single Knee to Chest: 2x10 hold
Bird Dogs: 2x20
Supermans: 3x30 hold
Side Planks: 3x30 hold per side
Child's Pose: 2x20 hold
**Technique Practice
Paused Deadlifts: 65% x 4x4 - 2 sec pause - #365
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 314x4
Working Sets - 365x4x4x4x4
Light Bench Press: 50% x 4x5 - Competition Style Full Pauses - #165
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - Progressive - 165x5 - 170x5 - 175x5 - 180x5
Squat Walkouts & Holds: 90% - 3 x hold for 15 seconds - #425
Progression - 150x15 sec hold - 240x15 sec hold - 330x15 sec hold
Working Sets - Progressive - 425x15 sec hold - 475x15 sec hold - 500x15 sec hold
Abs - Bent Leg Lifts: 4 sets of 30
Nice log !