Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=e3RlOhqmMms



April 17 '25 - Iron Abyss

Squatin Thursday n stuff

207 body weight

1538 cals headed to 3300 for the day

Cardio 30 min - increased tension slowed pace a bit to a "brisk walk" uphill - 8 miles 116/120 bpm



Today was a full plate WOOOOOOOOOOOOO! Everything went well , I cant really complain at all. Bar moved well , accessories all got finished with back off's where applicable , damn solid work day.



To quote an old movie in regards to volume - " This one goes to eleven. "



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Deep Squat Holds 3x30 sec

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Childs Pose 2x1 min



Lifts -

Squats - pins set at bottom of squat , touch n go , not a long pause

Warm ups - ebx5 ebx5 150x3 - 240x3

​Working Sets - 220x10 - 255x5 - 305x3 - 345x2 - 380x1 - 430x1 - solid to depth and had decent speed

*Back Off Set - done as singles - 400 x1 x1 x1 x1 x1 x1 - these were fun and moved well



Good Mornings - IA

Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1

*Back Off Set - 280x6



Zercher Squats - IA

Working Sets - 165x10 - 190x5 - 225x3 - 255x2 - 280x1 - 320x1

*Back Off Set - 295x6



Deficit Deads - IA - 3 inch deficit

Working Sets - 255x10 - 300x5 - 360x3 - 405x2 - 450x1

*Back Off Set - done as singles - 390 x1 x1 x1 x1 x1 x1



Shrugs - IA

Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1

*Back Off Set - 280x6



Abs - Bent Leg Lifts - 4 sets of 35

[Yano]

https://www.youtube.com/watch?v=pAgnJDJN4VA



April 18 '25 - Iron Abyss

Overhead Friday Action

206.8 body weight

1408 cals headed to 3300 for the day

30 min cardio lil higher tension - 8 miles 115/118bpm



Today was rock solid , everything locked in , felt good and moved well , was one of those days where you look at the notebook and realize you only have two lifts left ... just flew by



Stretches -

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Face Pulls 3x15



Lifts -

Strict Overhead Press - IA

Warm up - ebx5 ebx5 90x5

Working Sets - 105x10 - 120x5 - 140x3 - 160x2 - 175x1 - 200x1

*Back Off Set - 180x6



Close Grip Flat Bench - IA

Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1 - 235x1

*Back Off Set - 215x6



JM Press - IA

Working Sets - 85x10 - 100x5 - 120x3 - 135x2 - 150x1 - 170x1

*Back Off Set - 160x6



Meadows Rows - IA

Working Sets - 75x10 - 85x10 - 100x3 - 110x2 - 125x1 - 140x1

*Back Off Set - 125x6



DB Lat Raises - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Pull-Ups - 4 sets of 8



​Paloff Press - double looped red mini - 4 sets of 12

[Yano]

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



April 19 '25 - Iron Abyss

Speedy Saturday

​206.9 body weight

1902 cals headed to 3300

30 min cardio 8 miles - increased tension - 120bpm



Today was fun , got speedy and bandy , I huffed I puffed , a good time was had by all.



Looking back through the week I realize I had already hit my deficits as well as pauses for deads to today was speed n bands.



​Swapped them in for another variation of good mornings , twice a week should be ok for GM's I don't want to beat a dead horse so to speak.



Found a much better way to stand and brace for standing cable crunches an worked sets of 10 until I couldn't in order to find a proper starting point , I hate guessing.



Stretches -

Upper

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Face Pulls 3x15

Lower

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold



Lifts -

Speedy Squatty Wonderfulness - 8x3 - 65% 1rm + 25% dynamic = 325 on the bar 150 in bands due to the extra stretch - 475 at the top

Warm up - ebx3 - ebx3 - 2 bandsx3

Progression - 150/bandsx3 - 240/bandsx3 - 290/bandsx3

Working Sets - 390/bands x3 x3 x3 x3 x3 x3 x3 x3



​Speed Deadz - 8x2 - 65% 1RM + 25% dynamic = 390 on the bar - 150 in bands = 540 at the top

Progression - 135/bandsx2 - 225/bandsx2 - 315/bandsx2

Working Sets - 390/bands x2 x2 x2 x2 x2 x2 x2 x2



Bent Rows - IA

Working Progression - 145x10 - 170x5 - 205x3 - 230x2 - 255x1 - 285x1

*Back Off Set - 270x6



​Curls - long bar - 4x12 - 55x12 - 60x12 - 65x12 - 70x12



Abs - Standing Cable Crunches - wacky fun

Progression to find where we belong - 20x10 - 30x10 - 40x10 - 50x10 - 60x10+2+1* 55 seems like a good starting point to try our Iron Abyss set n rep scheme from , see how it goes.

[Yano]

https://www.youtube.com/watch?v=5AwWCfM0a50&t=11s



April 21 '25 - Iron Abyss

Dead Monday

207.3 bodyweight

1373 cals headed to 3300 for the day

30 min cardio - 8 miles - still increased tension - 118/120bpm



​In the words of that great American philosopher Ric Flair - "WOOOOOOOOOOOOOOO!"



Death By Singles !!!



Today was right on the fucking money , bar was flying around like a mosquito , heavy circles slamming up n down and all around ... ahhhh rust and sweat , good shit !!



A bit of an odd day where the back off sets based on PR's exceed the main mover for the day , broke them up into singles with minimal recovery time just 30 sec between , it worked well.



I did reduce the back off set on deads hitting a top set of 5 singles at 455 then a back off set at 480 seemed a bit daft so those went to 410. :geek: science !!



​Sweat more in training , bleed less in war.



​Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Planks - 3/30 count , flat , left , right

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Supermans - 3/30 count

Childs Pose 1/1 minute count



Lifts -

Deadz - Iron Abyss

Warm up - ebx5 - ebx5 - 135x3 - 225x3

​Working Sets - 260x10 - 305x5 - 365x3 - 410x2

​Singles - 455 x1 x1 x1 x1 x1

*Back Off Set - 405x6



Rack Pulls - hole below knee - IA

Working Sets - 5x460 - 3x520 - 2x565

*Back Off Set - pulled as singles - 520 x1 x1 x1



Pendlay Rows - IA

​Working Sets - 150x10 - 170x5 - 205x3 - 230x2

​Singles - 255 x1 x1 x1 x1 x1

*Back Off Set - pulled as singles - 265 x1 x1 x1 x1 x1 x1



Tbar Rows - IA

Working Sets - 115x10 - 135x5 - 160x3 - 180x2

Singles - 200 x1 x1 x1 x1 x1

*Back Off Set - pulled as singles - 205 x1 x1 x1 x1 x1 x1



Lat Pulldowns - IA

Working Sets - 85x10 - 105x5 - 115x3 - 125x2

Singles - 135 x1 x1 x1 x1 x1

*Back Off Set - pulled as singles - 140 x1 x1 x1 x1 x1 x1





Shrugs - IA

Working Sets - 155x10 - 180x5 - 215x3 - 245x2

Singles - 270 x1 x1 x1 x1 x1

*Back Off Set - pulled as singles - 280 x1 x1 x1 x1 x1 x1



Abs - Bent Leg Lifts - 4 sets of 35

[Yano]

https://www.youtube.com/watch?v=qNfpkK5U...RE&index=4



April 22 '25 - Iron Abyss

Bench Tuesday

207.4 bodyweight

1650 cals headed to 3300 for the day

30 min stat bike cardio - 8 miles - 120/122 bpm with the increased tension



Other than the desktop shitting the bed this morning and being back on the old laptop its been a damn good day.



Held back main mover a bit , let the delt heal up more and the accessories catch up that need too , still got in solid work , bar moved well , lil pinch in the pec/delt but much less than last session.



Got no complaints was a damn good round of work



Stretches -

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Face Pulls 3x15



Lifts -

Bench - Iron Abyss

Warm up - ebx5 ebx5

Working Sets - 145x10 - 165x5 - 200x3 - 225x2

Top Singles - 250 x1 x1 x1 x1 x1

*Back Off Set - 225x6



Decline Pin Spoto Press - Wide Grip - IA

Working Sets - 120x10 - 140x5 - 165x3 - 190x2

Top Singles - 210 x1 x1 x1 x1 x1

*Back Off Set - 220x6



Incline Close Grip Bench - IA

Working Sets - 120x10 - 140x5 - 165x3 - 190x2

Top Singles - 210 x1 x1 x1 x1 x1

*Back Off Set - 220x6



Low Cable Rows - IA

Working Sets - 105x10 - 120x5 - 140x3 - 160x2

Top Singles - 175 x1 x1 x1 x1 x1

*Back Off Set - 180 x1 x1 x1 x1 x1 x1



Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Delt Fly - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Abs - Paloff Press - double looped red mini - 4 sets of 12

[Yano]

https://www.youtube.com/watch?v=DsSM_YyZ3uU



​April 23 '25 - Iron Abyss

Technique Wednesday

207.5 bodyweight

1598 cals headed to 3300 for the day

30 min cardio 8 miles increased tension - 126/128 bpm



Today was rock solid , had some fun and got out quick n clean. Everything feels good.



Stretches -

Upper

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10



Face Pulls - from low pulley - 3x15 - 45x15 - 50x15 - 55x15



Band Pull Aparts - double looped red mini - 3 sets of 15



Lower

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold



Lifts -

Paused Dedz - 4x4 - 65% 1rm - 390

Warm up - ebx5 ebx5

Progression - 135x4 - 225x4 - 315x4 - 365x4

Working Sets - 390 x4 x4 x4 x4



Pin Press - full stop at chest - 4x5 - 55% - 1rm - 185

Warm up - ebx5 ebx5 135x5

Working Sets - 185 x5 x5 x5 x5



Squat Holds/Walk outs - 30sec up the ladder to x3 for 30 top set

150x30sec

240x30sec

330x30sec

420x30sec

510x30sec

580x30sec

630 x30sec x30sec - 20lb reach - 650 x30sec



Standing Ab Crunch - 4x12 - 50x12 - 55x12 - 60x12 - 65x10+2

[Yano]

https://www.youtube.com/watch?v=3N7KI8YEgnM



​April 24 '25 - Iron Abyss

Squat down on it Thursday

207.5 body weight

1220 cals headed to 3000 for the day

30 min cardio stat bike - 8 miles - 126/128bpm



Death By Singles , Squat Edition



Today was a damn good day , hella work but it all went well , moved well , I got nothing to complain about at all.



Another odd week where the back off work based on PR's is higher than the top working sets.



Hit them as singles.



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Supermans 3x30sec - flat - left - right

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold



Lifts -

Skwatz - Iron Abyss

Warm up - ebx5 ebx5 150x5

Working Sets - 220x10 - 255x5 - 305x3 - 345x2

Top Working Singles - 380 x1 x1 x1 x1 x1

Back Off Set - done as singles - 400 x1 x1 x1 x1 x1 x1



Good Mornings - IA - pins at bottom of squat - full stop - back up

Working Sets - 155x10 - 180x5 - 215x3 - 245x2

Top Working Singles - 270 x1 x1 x1 x1 x1

Back Off Set - done as singles - 280 x1 x1 x1 x1 x1 x1



Zercher Squats - IA

Working Sets - 165x10 - 190x5 - 225x3 - 255x2

Top Working Singles - 280 x1 x1 x1 x1 x1

Back Off Set - done as singles - 295 x1 x1 x1 x1 x1 x1



Deficit Deadz - IA - 3" deficit - pulled til I couldn't in progression at the top - no back off set

Working Sets - 260x10 - 305x5 - 365x3 - 410x2

Top Working Singles - 455x1 460x1 - 465x1 - 470x1 - 475x1



Shrugs - IA

Working Sets - 155x10 - 180x5 - 215x3 - 245x2

Top Working Singles - 270 x1 x1 x1 x1 x1

Back Off Set - done as singles - 280 x1 x1 x1 x1 x1 x1



Abs - Bent Leg Lifts - 4 sets of 35

[Yano]

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



April 25 '25 - Iron Abyss

Pressing Matters Friday

206.2 body weight

1162 cals headed to 3000 for the day

30 min cardio - 8 miles - 128bpm - all uphill



Today was rock solid , moved well , felt good. Bar had decent speed until the final reps , head was in it and fired up. Was a damn fun session.



​Again on submaximal weeks the top final singles are over the last working set due to them being based off of the PR of the lift.



Stretches -

Band Pulls - 2x10

Band Press - 2x10

Band Xover - 2x10

Band Face Pulls 2x10



Lifts -

Standing Strict Overhead Press - IA

Warm ups - ebx5 ebx5

Working Sets - 105x10 - 120x5 - 140x3 - 160x2

Top Singles - 175 x1 x1 x1 x1 x1

*Back Off Set - done as singles - 180 x1 x1 x1 x1 x1 x1



Close Grip Bench - IA

Working Sets - 125x10 - 145x5 - 175x3 - 195x2

Top Singles - 215 x1 x1 x1 x1 x1

*Back Off Set - done as singles - 230 x1 x1 x1 x1 x1 x1



JM Press - IA

Working Sets - 85x10 - 100x5 - 120x3 - 135x2

Top Singles - 150 x1 x1 x1 x1 x1

*Back Off Set - done as singles - 160 x1 x1 x1 x1 x1 x1



Meadows Rows - IA

Working Sets - 75x10 - 85x10 - 100x3 - 110x2

Top Singles - 125 x1 x1 x1 x1 x1

*Back Off Set - done as singles - 135 x1 x1 x1 x1 x1 x1



Curls - Long bar - 4x8 - 50x8 - 55x8 - 60x8 - 65x8



DB Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Pull Ups - 4xamrap - 10 - 10 - 9 - 6+1



Abs - Paloff Press - double looped red mini - 4 sets of 15