Yano's old man lifts such and so forth

[Yano]

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 !

Thank Ya !! Feel free to ask about any of the completely dumb shit I do haahahaha

---

https://www.youtube.com/watch?v=LqoX07kC...C&index=24

Jan 23 '25 - Iron Abyss
Thursday - Dead Focus - 6 day split test week 3
200.6 body weight
1390 cals headed to 3000
60 min cardio - 17.2 miles 112/114bpm

Today was a decent day, a bit of lower fatigue setting in , hams are tired feeling didn't have much pop on the pulling work today.

Still got it all in and done. WOOOOOOOOOOO!

Stretches -
Ankle circles 10 each - Hip Circles 10 each direction - 90/90 stretch 2x30 hold - Cobra Stretch 2x30 hold - Knees to chest 4x20hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 4x30hold - Childs Pose 2x1 min

Lifts -
Deads - Iron Abyss
Warm up - ebx5 ebx5 135x5 225x5
Progression - 275x10 - 325x5 - 385x3
*PAP Pairings - 430x1 + 43" Broad Jump - 430x1 + 40" Broad Jump - 475x1 + 42" Broad Jump - 535x1 + 42" Broad Jump
**Back Off Sets - 430x6 - 375x8 - 350xamrap 11*Keep Track

Deficits - no heroics kept to plan with very slight progression - 4x4 - 2"
385x4 - 390x4 - 395x4 - 400x4

Pendlay Rows - Iron Abyss
Progression - 195x10 - 215x5- 235x2
*PAP Pairings - 235x1 + 4 ExPullUps - 255x1 + 6 ExPullUps - 265x1 + 6 ExPullUps - 275x1 + 4 ExPullUps

Meadows Rows - 85x10 - 95x5 - 105x3 - 115x1 - 115x1 + 4 ExPullUps - 125x1 + 6 ExPullUps - 135x1+ 6ExPullUps - 155x1+ 4 ExPullUps *strap on last two singles

Shrugs - 240x10 - 260x5- 280x3 - 300x2 - 320x1 - 340x1
*Back Off Sets - 275x6- 240x8 - 225xamrap 12* keep track


Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=sbgKLgK1ny0

Jan 24 '25 - Iron Abyss
​Pressing Focus - 6 day split test week 3
200.5 lbs body weight
1780 cals headed to 3000
60min cardio - stationary bike 17.0 miles 114bpm

Today was a good day all in all , elbows feel like they're made of glass today , combination of fatigue , old age, shoveling n chopping ice I reckon , ibuprofen take me awayyyyyyyy.

Stretches -
Band Pulls 2x20
Band Press 2x20
Band Xover 2x20
Band Yraise 2x20
Band Face Pull 3x15

Lifts -
Overhead Press - standing strict - Iron Abyss
Warm up - ebx5 ebx5 90x5
Progression - 120x10 - 140x5 - 160x2
*PAP Pairing - 160x1 + 4 ExPushUps - 180x1 + 6 ExPushUps - 180x1 + 6 ExPushUps -
*Reached for the extra 5 to make it over bodyweight - grindy slow oh shit oh shit oh shit rep but it locked *out - 205x1 + 4 ExPushUps
**Back Off Sets - 145x6- 125x8 - 115xamrap 10 *keep track

Close Grip Bench - changed up rep scheme for fun - should be 4x8 i went 3x8x4x1
Working Sets - 185x8 - 185x8 - 185x8
Progressive Singles - 195x1 - 200x1 - 205x1 - 210x1

Lat Raise - 4x8 - 20x8 - 22.5x8 - 25x8 - 27.5x6+1+1

JM Press - 4x8 - 155x8 - 165x8 - 170x8 - 175x6+2

Pull Ups - 4 sets of 8

Abs - Reverse Crunches - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=VufilzHK...w&index=26

​Jan 26 '25 - Iron Abyss
Saturday Speed Focus - 6 day split test week 3
200.6 body weight
1585 cals headed to 3000
60 min cardio - 17.4 miles 114bpm

Today was quick n clean. Plenty of fire in the forge , bar moved well , hinge was on time. Only the names have been changed to protect the guilty

Stretches -
Ankle circles 10 each side - Hip Circles 10 each direction - 90/90 stretch 2x30 hold - Cobra Stretch 2x30 hold - Knees to chest 4x20hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Superman's 3x30 hold - Side Planks 4x30 hold - Childs Pose 2x1 min

Lifts -
Box Squats - Comp Height - SSB - Dynamic 65% - 305 on the bar - 140 bands/chains - 445 at the top

Warm Ups - ebx5 ebx5 eb/2x5 eb/2/60x5
Progression - 150/60/2x 3 - 240/60/2x3
Working Sets - 305/60/2x3x3x3x3x3x3x3x3

Seated Good Mornings - low pins - bottom of squat - 4x8
220x8 - 225x8 - 230x8 - 235x8

Zerchers - Iron Abyss
Progression - 200x10 - 220x5 - 240x3
*PAP Pairings - 260x1 + 4 13" Box Jumps - 260x1 + 6 13" Box Jumps - 280x1 + 6 13" Box Jumps - 300x1 + 4 13" Box Jumps

Deficit Deads - 2" - 65% - 3x3x4x1
365x4 - 365x4 - 365x4 - 385x1 - 405x1 - 425x1 - 445x1

Shrugs - Iron Abyss
Progression - 240x10 - 260x5 - 280x3
*PAP Pairings - 300x1 + 4 ExPullUps - 300x1 + 6 ExPullUps - 320x1 + 6 ExPullUps - 340x1 + 4 ExPullUps
**Back Off Sets - 275x6 - 240x8 - 225xamrap 12* Keep track

Abs - Bent Leg Lifts w/slow twist "Windshield Wipers"
4 sets of 30

[Yano]

https://www.youtube.com/watch?v=MnWogQTfSIY

Jan 26 '25 - Iron Abyss
Sunday Active Recovery - 6 day split test - week 3
201.4 body weight
1460 cals headed to 3000
Cardio - 30 min before routine - 30 min after - 17 miles 112/114bpm

Today was right on the money , from stiff n sore to feeling fairly spry. I'll take it. Got the gym area cleaned up , laundry room redone for her majesty. Hella good day all 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 w/slow slight twist 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
3 Planks - Flat - Right Side - Left Side - 30 sec each
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=iE2H96XmxZM

Jan 27 '25 - Iron Abyss
Monday Bench Focus - 6 day split test week 4
201.3 body weight
1480 cals headed to 3000
60 min cardio - stationary bike 17.4 miles 114bpm

Today was an ok day , nothing to brag about but an ok work day. 6 day split is catching up to my age thats for sure, elbows n wrists are starting to feel like carnival glass.

Dropped a little off the bar and had a bit of fun with variations today just to mix it up and have some fun with the chains n bands.

Deload next week is going to feel good , I ain't gonna lie.

Stretches -
Band Pulls 2x20 - Band Press 2x20 - Band Xover 2x20 - Band YRaise 2x20 - Band Face Pulls 3x15

Lifts -
Bench - Iron Abyss
Variation - 40lbs chains
Warm up - eb/40x5 - eb/40x5 - 135/40x5
Progression - 165/40x10 - 190/40x5 - 225/40x3
*PAP Pairings - 255/40x1 + 4 ExPushUps - 255/40x1 + 6 ExPushUps - 285/40x1 + 6 ExPushUps - 315/40x1 + 4 ExPushUps - damn near killed me , super grindy AF repeat next session
**Back Off Sets - 255x6 - 225x8 - 205xamrap 10 *keep track

Half shot my wad on these took a minute for a coffee n a Reeces

Incline Close Grip Bench - 4x8
Variation - 40lbs chains
175/40x8 - 180/40x8 - 185/40x8 - 190/40x6+1+1

Decline Bench - 4x8
Variation 40 lbs chains
190/40x8 - 195/40x8 - 200/40x8 - 205x40x6+2

Banded Pendlay Rows - Iron Abyss
Variation 2 Red Mini Bands = 75lbs
155/75x10 - 175/75x5 - 195/75x3
*PAP Pairings - 195/75x1 + 4 ExPullUps - 205/75x1 + 6 ExPullUps - 215/75x1 + 6 ExPullUps - 225/75x1 + 4 ExPullUps

​Seated Delt Flys - 4x10
15x10 - 20x10 - 22.5x10 - 25x7x2x1 - oy vey

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=lLes0J8AwDY

Jan 28 '25 - Iron Abyss
Tuesday Lower - Squats R Us - 6 day split test week 4
201lbs body weight
1680 cals headed to 3000
60 min cardio - stationary bike 17.3 miles 112/114bpm

In the timeless words of the great American Philosopher Ric Flair - " WOOOOOOOOOO!!! "

Today was all money , work load felt right , body felt good , internal timing was a little off so to speak , two singles I thought were a bit grindy looked good and faster than they felt on video but that's no big issue probably just out of air.

Hinge fired well , hips felt good , left knee is a little "puffy" feeling , like its got a bit more fluid than the right. Not going to sweat that , could be just old man'isms I didnt hurt anything or feel anything during the work out.

Dropped the belt for rack pulls ,that was fun.

We even got to reach a little for a couple of new silly and completely new PR's ?

Stretches -
Hips Circles 20 each direction - Ankles Circles 20 each/each direction - Knees to Chest 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Cobra Stretch 2x30 hold - Dead Bugs 2x20 - Bird Dogs 2x20 - Single Knee to chest 2x10 hold - Supermans 3x30 hold - Planks-left/flat/right - 30 hold each - Childs Pose 2x1min hold

Lifts -
Box Squats - Competition height - SSB - Iron Abyss
Warm Ups - ebx5 - ebx5 - 150x5
Progression - 220x10 - 260x5 - 310x3 - 345x2
*PAP Pairings - 345x1 + 4 13" Box Jumps - 380x1 + 6 14" Box Jumps - 425x1 + 6 14" Box Jumps - 460x1 + 4 14" Box Jumps
**Back Off Sets - 380x6 - 325x8 - 305xamrap 11 *Keep track

460 Box Squat - Final Single
https://streamable.com/r3pzls

Good Mornings - standing - from high to low and back - 4x8
215x8 - 225x8 - 235x8 - 245x8

Zerchers - Iron Abyss
Progression - 200x10 - 220x5 - 240x3 - 260x2 - 280x1 - 300x1
Shit just felt good.
Extra Credit - 315x1 - 335x1 - 365x1 *PR for these

365 Zercher
https://streamable.com/r3pzls

Rack Pulls - Hole at knee - Iron Abyss - Beltless
Build Up - 135x3 - 225x3 - 315x3 - 405x3 - 455x3
​Working Progression - 485x5 - 550x3 - 590x2 - 630x1
Extra Credit - 668x1

​668 Beltless Rack Pull
https://streamable.com/8azreo

Shrugs - Iron Abyss
​Progression - 240x10 - 260x5 - 280x3 - 300x2 - 320x1
​*Back Off Sets - 260x6 - 225x8 - 210xamrap *12 Keep Track

Abs - Decline Sit Ups - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=HB3tmC2f3t0

Jan 29 '25 - Iron Abyss
Wednesday - Recovery - Technique and Mobility Work
201.3 body weight
1570 cals headed to 3000
60 min cardio - 17.5 miles 112/114bpm

Today was a fun day. Got in the stretches and the yoga , relaxed and enjoyed it

Pushed a little on the walkouts/static holds , every thing 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 - #385
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 314x4
Working Sets - 385x4x4x4x4
Extra Credit Variation - 385 + 2 red mini x 4 - 385 + 4 red mini x 4 - 385 + 2 grey bands x1x1x1x1* 645 at the top

Light Bench Press: 50% x 4x5 - Competition Style Full Pauses - #165
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5 - 165x5
Working Sets - Progressive - 170x5 - 175x5 - 180x5 - 185x5

Squat Walkouts & Holds: 90% - 3 x hold for 25 seconds - #425
Progression - 150x25 sec hold - 240x25 sec hold - 330x25 sec hold
Working Sets - Progressive - 420x25 sec hold - 490x25 sec hold - 540x25 sec hold
Extra Credit - 590x25 sec hold - 610x25 sec hold
Ladder down to empty the bar - 590x25sec - 540x25xsec - 490x25 sec - 420x25 sec - 330x25 sec - 240x25 sec - 150x25 sec

Abs - Bent Leg Lifts: 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=AWiSRYcjk0M

Jan 30 '25 - Iron Abyss
Dead Focus - 6 day split test - week 4
201.3 body weight
1450 cals headed to 3000
60 min cardio - 17.1 miles 112/114bpm

Today was solid , hinge fired well , everything was on time , bar had good speed on it.

Kept to the program no big reaches or heroics today just a good solid work day.

Stretches -
Hips Circles 20 each direction/side
Ankles Circles 20 each/each direction
Knees to Chest 3x20 hold
Pelvic Tilt 2x20
Pelvic Raise 2x20
Cobra Stretch 2x30 hold
Dead Bugs 2x20
Bird Dogs 2x20
Single Knee to chest 2x10 hold
Superman's 3x30 hold
Planks-left/flat/right - 30 hold each
Childs Pose 2x1min hold

Lifts -
Deadlifts - Iron Abyss
Warm Ups - ebx5 ebx5 135x5 225x5
Progression - 280x10 - 330x5 - 390x3 - 435x2 - 480x1
*PAP Pairings - 480x1 + 43" Broad Jump - 480x1 + 41" Broad Jump - 480x1 + 43" Broad Jump - 480x1 + 42" Broad Jump
**Back Off Sets - 385x6 - 340x8 - 315xamrap 12 * Keep Track

Deficit Deadlifts - 2" - 4x4 - 75% - 405x4 - 405x4 - 405x4 - 405x4

Pendlay Rows - Iron Abyss
Progression - 185x10 - 205x5 - 225x2
*PAP Pairings - 225x1 + 4 ExPullUps - 245x1 + 6 ExPullUps - 245x1 + 6 ExPullUps - 265x1 + 4 ExPullUps

Meadows Rows - Iron Abyss
Progression - 80x10 - 90x5 - 100x2
*PAP Pairings - 100X1 + 4 ExPullUps - 110x1 + 6 ExPullUps - 120x1 + 6 ExPullUps - 130x1 + 4 ExPullUps

Shrugs - Iron Abyss
​Progression - 245x10 - 265x5 - 285x3 - 305x2 - 325x1 - 345x1
*Back Off Sets - 280x6 - 245x8 - 225xamrap 12 *Keep Track

Abs - Paloff Press - double red mini - 4 sets of 10

[Yano]

https://www.youtube.com/watch?v=DdekZoYoamE

Jan 31st '25 - Iron Abyss
Pressing Focus Friday - 6 day split test week 4
201.6 body weight
1680 cals headed to 3000
60 min cardio - 17 miles 112/114bpm

Today was a decent day all around.

Pressing went well, repeated a couple of numbers from last session due to grind'ation and form break down. No shame in my game , we dooz it til we dooz it right ,then we moovs on.

Good solid work day all around , no big hoorah's but no , aw fuck's either. 10/10 stars

Stretches -

Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls - 3x15
Band Tricep Extension 2x10

Lifts -

OHP - strict standing - Iron Abyss
Warm up - ebx5 - ebx5 - 95x5
Progression - 125x10 - 145x5 - 165x2
*PAP Pairings - 165x1 + 4 ExPushUps - 185x1 + 6 ExPushUps - 185x1 + 6 ExPushUps - 205x1 + 4 ExPushUps
**Back Off Sets - 165x6 - 145x6+2 - 135xamrap - 9 * Keep Track

Close Grip Bench - Iron Abyss
Progression - 195x10 - 205x5 - 215x3 - 225x2 - 235x1
*Back Off Sets - 180x6 - 160x8 - 150xamrap 12 * Keep Track

​DB Lat Raise - seated - 4x10
15x10 - 20x10 - 22.5x10 - 25x8+1+1

Pull Ups - wide grip - 4 sets of 8

JM Press - Iron Abyss
​Progression - 160x10 - 165x5 - 170x3 - 175x2 - 180x1
Back Off Sets - 145x6 - 130x8 - 120xamrap 12 *Keep Track

​Abs - Bent Leg Lifts - Field Goals [ arms up ] - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=eq71ou2f...rt_radio=1

Feb 1 '25 - Iron Abyss
​Speedy Saturday - 6 day split test week 4
199.3 body weight - some good poopin
1543 cals headed to 3000
60 min cardio - stationary bike - 17.32 miles 114bpm

Good solid work day again today , lower days just make me happy. Hinge was on time , deficits felt good , zerchers are progressing nicely I got nothing to complain about.

Stretches -
Hips Circles 20 each direction/side
Ankles Circles 20 each side/each direction
Knees to Chest 3x20 hold
Pelvic Tilt 2x20
Pelvic Raise 2x20
Cobra Stretch 2x30 hold
Dead Bugs 2x20
Bird Dogs 2x20
Single Knee to chest 2x10 hold
Superman's 3x30 hold
Planks-left/flat/right - 30 hold each
Childs Pose 2x1min hold

Lifts -
Squats - Competition Height - SSB - 65% - 8x3
Warm Up - ebx5 - ebx5
Progression - 150x3 - 240x3 - 290x3
Working Sets - Slight Progression - 310x3 - 320x3 - 330x3 - 340x3 - 350x3 - 360x3 - 370x3 - 380x3

​Good Mornings - Standing - High to low - 4x8
Build up - 150x8 - 200x8
Progression - 220x8 - 230x8 - 240x8 - 250x8

Zercher Squats - Iron Abyss
Progression - 205x10 - 225x5 - 245x3
*PAP Pairings - 265x1 + 4 14" Box Jumps - 265x1 +6 14" Box Jumps - 285x1 +6 14" Box Jumps - 315x1 +4 14" Box Jumps
**Back Off Sets - 255x6 - 225x8 - 205xamrap 12* Keep track

Deficit Deads - 2" - plates n plywood - 4x4
Warm Ups - ebx5
Build up - 135x4 - 225x4 - 315x4 - 385x4
Working Sets - Slight Progression - 410x4 - 420x4 - 430x4 - 440x4

Shrugs - Iron Abyss
Progression - 250x10 - 270x5 - 290x3 - 310x2 - 330x1 - 350x1
*Back Off Sets - 280x6 - 245x8 - 230xamrap 12* Keep track

Abs - Reverse Crunches - 4 Sets of 30