Yano's old man lifts such and so forth

[Yano]

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

[Yano]

https://www.youtube.com/watch?v=2oQ8MNZ6...l4&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

[Yano]

https://www.youtube.com/watch?v=I3tH33qn...rt_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

[Kubes]

Bad ass

[Yano]

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.

[Yano]

https://www.youtube.com/watch?v=G_eEYc3w...rt_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

[Yano]

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