Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=5U58lSO_bR8



May 20 '25 - Abyss/Hatfield Fusion

​Testing Week 1

Tuesday Heavy Bench

​201.4 body weight

1311 cals headed to 3000 end of day

30 min cardio - stat bike uphill - 8 miles - 130/132 bpm



Swung on and hit , its going back back back , past the warning track , it's outta here !! HOME RUN !!



Today was fun , just plain fun. I'm enjoying this so far even if it is only the second day.



Momentum keeps up , work gets done but its not grind everything flows nice and seems to stack nice body wise.



Feel like I put in solid work , i'm tired but i'm not blown out and spacey in the head. Bonus !



Slept good , ate good , feel good , I got no complaints. Even the wonky elbow is mostly smiley today.



Bar moved well traveled well , kept the groove and had a damn good time.



Stretches - More Light Cable Flossing - all 10#

Band Press - 2x20

Band Pull Aparts 2x20

Cable Push Downs - 2x20

Cable Face Pulls - 2x20

Cable Curls - 2x20

Caqble Xovers 2x20



Lifts -

Comp Bench - IA/Hatfield - 5x3

Warm ups - ebx5 ebx5 - 135x5 - 185x3 - 205x2 - 225x1

Working Sets - 255 x3 x3 x3

*PAP - 4 exPushUps - 255x3 - 4 exPushUps - 255x3

**PAP felt real good today bar picked up some speed



Pin Press w/chains #40 - Tempo - 3 count down pause boom -

​Took a minute to find a proper opener with these

Working Sets - 205/40x5 - 225/40x3 - 245/40x2



Incline Bench - Wide Grip - Pinkys at the rings

Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1



Decline Bench - Wide Grip - Pinkys at the rings

Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1



Not a typo , Incline n Decline have the same PR so it's the same numbers.



JM Press - IA - Went wide on bench so used these today for close grip work -

Working Sets - 100x10 - 115x5 - 135x3 - 150x2 - 165x1



Standing Cable Curls - 5x10 - heavier than flossing lighter than work - for the elbow

Working Sets - 20x10 - 25x10 - 30x10 - 35x10 - 40x10



Paloff Press - Double looped red mini - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=pBZs_Py-...4&index=18



May 21 '25 - Iron Abyss/Hatfield Fusion

Testing Week 1

Squat down on it Wednesday

199.9 body weight

1461 cals headed to 2800 for the day

30 min cardio - stat bike uphill - 8 miles 130/132bpm



​Today was golden , bar moved well , head was into it, body feels good.



Ate good , slept good , fuck I feel like a shiny new penny.



Squats went and moved well right up to the final set, last rep was a slow but not a killer grind. Was what I expected honestly.



​Short heavy waves for the accessories felt good and it makes the work out pick up momentum in your head you get that 5 set done and feel instantly fired up for the 3 set mentally.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - IA/Hatfield - 5x3 -

Warm ups - ebx5 ebx5

Progression - 150x3 - 240x3 - 290x2 - 330x1

Working Sets - 375 x3 x3 x3

​*PAP Sets - 4 box jumps 20 inches 375x3 - 4 box jumps 20 inches 375x3 - definite change in speed n feel on the first 2 squats , 3rd not so much



Paused Deads - Fusion Wave

Freebies - 375x3 forgot I was doing pauses (y)
Redo

Working Sets - 375x5 - 395x3 - 415x2



Good Mornings - top down tempo slow 2 count stop on pins back up -

Working Sets - 230x5 - 265x3 - 300x2



Zerchers - Fusion Wave

Working Sets - 240x5 - 275x3 - 315x2



Wide Grip RDL - Pinkys at the rings - Fusion Wave

​Working Sets - 240x5 - 275x3 - 315x2



Abs - Standing Cable Crunches - 60x15 - 65x15 - 70x15 - 75x15

[Yano]

https://www.youtube.com/watch?v=0lvbFLqKbPs



May 22 '25 - Iron Abyss/Hatfield Fusion

Test Week 1 - Speed Dead Thursday CAT Edition

199.3 body weight

1896 cals headed to 2800 for the day

30 min cardio - stat bike uphill - 8 miles - 130/132bpm



Today was fun , head was into it, body felt good, ate a pile of food ,slept ok , not the best but decent. Was a good day.



Main deads had good speed ,felt proper , had decent movement and pop for 450.



Hit sumos for the main accessory , and it was what I expected lol a lot of odd setting up and fucking around until it felt ok.



In the end as short as I am I don't have to worry about bringing my hips forward all that much , by the time i push away with my legs , i'm upright , I'm its not proper but it felt good.



The sets of 6 I had to slow down a bit to get right I filmed one fast one and it was horrible , looks like some kind of fucked up SDL thing.



Elbow did not want Meadows Rows yet, subbed in another round of Lat Pulldowns for em



All in all 10/10 stars, was damn good time.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - Abyss/Hatfield Fusion 5x2 CAT

Warm ups - ebx5 ebx5

Progression - 135x2 - 225x2 - 315x2 - 365x1 - 405x1

Working Sets - 455 cus its easy plating - x2 x2 x2 x2 x2



Final set of doubles at 455

https://streamable.com/y0yd7d



Sumo Deads - Abyss /Hatfield Fusion 4x6 CAT

Progression - 135x3 - 225x3 - 315x3 - 365x3

Working Sets - 375 x6 x6 x6 x6



Final Set of 6 fast as I could pull , its horrible hahahaah

https://streamable.com/q6u4zl



An cus I had to know just where I could reach too

1 ugly 455

https://streamable.com/ve8ce8



Pendlay Rows - IA

​Working Sets - 155x10 - 175x5 - 210x3 - 235x2 - 260x1



Lat Pulldowns - IA

Working Sets - 115x10 - 120x5 - 145x3 - 155x2 - 165x1



Shrugs - IA

Working Sets - 170x10 - 195x5 - 230x3 - 260x2 - 285x1



Abs - Bent Leg Lifts - 4 sets of 40

[Yano]

https://www.youtube.com/watch?v=o3hHsVtqNFQ



May 23 '25 - Iron Abyss/Hatfield Fusion

Test Week 1 - Friday Bench CAT

​199.4 body weight

1620 cals headed to 2800 for the day

30 min stat bike uphill - 8 miles 130/132bpm



Today was freaking great ! Everything moved well , had good pop to it and travel. I had a hell of a lot of fun , it was quick moved well and never felt like it dragged on.



In fact i had to check my notes twice cus it went so smooth I thought I had forgotten a lift.



Flossing -

red mini band

Tricep press downs - 2x20

Face Pulls 2x20

Curls 2x20



Stretches / Warm ups

Wall Stretch - 3x20sec hold

Cable Xovers 2x10

​Y Raises 2x10

Wall Angels 2x10



Lifts -

Comp Bench - CAT 5x2 - Fast

Warm ups - ebx5 ebx5

Progression - 135x2 - 185x2 - 225x2

Working Sets - 240 x2 x2 x2 x2 x2



Pin/Simulated Board Press Wave 532 / chains #40

Object of this is to work to 5x3 then move up the ladder

Full Rom - 225/40x5

Up 2 holes - 235/40x3

Up 2 holes - 245/40x2 - oy vey that was like moving a house



If I got this right I plan on rotating close n wide grip through the bench work from heavy to light days. Then work JMs on wide bench day and Spotos on close grip day.



​Incline n Decline and Spoto have the same PR but are in different places in the wave so it looks like a weird typo



Incline Close Grip Bench - IA Wave

Working Sets - 140x10 - 160x6 - 190x4 - 210x3 - 230x2



Decline Close Grip Bench - IA Wave

Working Sets - 140x10 - 160x6 - 190x4 - 210x3 - 230x2



Spoto Press - IA Wave - Pinkys at rings

Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1



Abs - Paloff Press - Double looped red mini - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=daqWqAM5EC4



Saturdays Workout



May 24 , '25 - Iron Abyss / Hatfield Fusion

Speed Squats n Such Saturday

199.6 body weight

1500 cals headed to 2800 for the day

30 min cardio - 15 min before n 15 after uphill still - 130/132 bpm



Ok , today went fucking GREAT until it didnt lol then some shit went weird AF.



Bar moved good had decent speed , squats fired great , gms were good deficits were on point SDL's the issue was with front squats.



2nd rep of the double set , I got stalled at the pins , down shifted and when I started coming up rounded too far over compressing my chest...well , something there crunched.



Along the inner pec line center chest , hurts like fuck to expand my chest, cough , yell , sing , but the pec itself doesnt feel torn ... from past experience it kind of feels like a cracked rib but its in a weird fucking spot .



Other than that , it was fucking awesome haahahaha.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - 5x2 - SSB - light day

Warm ups - ebx5 ebx5

Progression - 150x2 - 200x2 - 240x2 - 290x1 - 330x1

Working Sets - 350 x2 x2 x2 x2 x2



final double

https://streamable.com/9d5a40



Seated GM - SSB - Fusion Wave

​Working Sets - 290x5 - 330x3 - 360x2



final double

https://streamable.com/gi5nmq



Deficit Deads - 3" - old ass thick york plate n 2 pieces of plywood

​Progression - 135x5 - 225x3 - 315x2

Work Sets - 365x5 - 420x3 - 480x2



final double

https://streamable.com/v723un



SDL - lost my camera crew to the kids

Working Sets - 340x5 - 395x3 - 450x2



Front Squats - the last set on the 2nd rep of doubles is where it went wrong

Progression - 150x3 - 200x2 - 240x1

Working Sets - 265x5 - 310x3 - 355x2



final double - 2nd rep is the killer - you can even see the stumble and hear the oh fuck haahahaah

https://streamable.com/670x55



Standing Cable Crunches - no camera crew for these either

Working Sets - 60x20 - 65x20 - 70x20 - 75x20

[Yano]

Gota wait for more pics to come back but the Doc says I called it right after the exams.



2nd rib and intercostal cartilage are cracked where it connects to my sternum. Which is why I feel it click n recrunch laying flat and pressing my shoulders n spine back flat.



The deeper chest pain he says is bruising and being that part of the rib is directly over the ascending aorta he said some crap about being lucky.



I showed him the video of it on the ol ladies phone when it happened ,you cant see anything but me stumble n hear the oh fuck oh fuck



2nd rep is when it happened

[URL unfurl="true"]https://streamable.com/670x55[/URL]

[Yano]

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



May 28 '25 - Iron Abyss / Hatfield Fusion

Healing up / Deloading

198.9 body weight

1480 cals headed to 2800 for the day

30 min cardio - uphill stat bike 8 miles 130/132 bpm



Ok I stuck to the deload programming ... its not easy for my brain but I know I gota rest sooooo



Today was quick simple and all in all felt good.



There was some initial discomfort in the chest where the break is but after taking way more time than usual between warm ups everything seemed to wake up and come into it's own.



No heroics , nothing special , explosive or fast. Smooth and simple.



Bar traveled well , path was clean , no weird compensating or twisting , leaning. 10/10 stars !!



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



​Lifts -

Squats - 5x4 - SSB - 65% 1rm

Warm ups - ebx5 ebx5

Progression - 150x4 - 200x3 - 240x2 - 260x1

Working Sets - 280 x4 x4 x4 x4 x4



Abs - Bent Leg Lifts - 4 sets of 40

[Yano]

https://www.youtube.com/watch?v=2220MdXVPGw



May 30 '25 - Iron Abyss / Hatfield Fusion

Deload - Healing

199 body weight

860 cals headed to 2800 - too damn hot to wanna eat

30min cardio uphill stat bike - 8 miles 130/132bpm



OK First things first



Monday - moved well and felt good for the workout , chest is still a bit tight DL'ing so we stuck to the deloading 65% and it went well.



Tuesday - moved real well , got to our proper number for our programming , 240 felt good with no real discomfort to speak of , faint pressure n tightness.



For the Accessories - I just took 30# DB's and worked em slow and steady getting as much ROM and stretch as I could out of them ,,, feeder sets, heavy flossing .. what ever you want to call it , elbow and delt/pec rib loved it.



Both days were positive for mind body and soul , as long as we're taking small steps forward, we're still moving forward and that's all that matters.



Monday - Deads -

Chest still sore but functional



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts - Deads - Deload - 5x4 65% 1rm

Warm ups - ebx5 ebx5

Progression - 135x4 - 225x3 - 315x2 - 365x1

​Working Sets 390 x4 x4 x4 x4



Abs - Bent Leg Lifts - 4 sets of 20



Tuesday -



Stretches -

Face Pulls 2x20

Curls 2x20

Wall Stretch - 3x20sec hold

Cable Xovers 2x10

Y Raises 2x10

Wall Angels 2x10



Lifts -

Bench - IA/Hatfield Fusion - 5x2 - proper programming weight

Warm ups - ebx5 ebx5

Progression - 135x4 - 185x3 - 205x2 - 225x1

Working Sets - 240 x2 x2 x2 x2 x2



Incline Bench DB - #30 5 sets of 10



Decline Bench DB - #30 5 sets of 10



​Cable Tricep Pushdowns - #30 5 sets of 10



Abs - Standing Cable Crunches #70 4 sets of 20

[Yano]

May 31 '25 - Iron Abyss / Hatfield Fusion
Deload / Healing - Squatyness n thing
198.9 body weight
980 cals headed to 2800 for the day
30 min cardio - uphill stat bike - 8 miles 130/132 bpm

In the timeless and reverent words of our great American philosophical hydration expert the Kool Aid Man when he said - OH YEAAAH !!!

Chest is still stiff and has pressure where the rib/cartilage is broken but as I took my time through my warm ups and initial squat progression it reached a solid state if you will.

It was there but not game changing and didn't change or progress so ,, bonus !!

Hit our proper number for CAT Day squats , I put a little oomph into it out of the hole but no detonation.

I did on the first rep at working weight , was the only time rib/chest pressure increased so I used a bit of quickness but nothing stupid.

Stretches -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec - flat - left - right
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min

Lifts -
Squats - IA/Hatfield 5x2 SSB
Warm Ups - ebx5 ebx5
Progression - 150x2 - 200x2 - 240x2 - 290x2 - 315x2 - 335x2
Working Sets - 355 x2 x2 x2 x2 x2

Yeah Yeah it's a deload --
Rest of the program is just a base weight wave to keep mobility and work my chest n bracing a bit with no bit weight.

Power flossing if you will.

Seated Good Morning - IA/Hatfield Wave
Working Progression - 150x5 - 170x3 - 190x2

Zercher Squat - IA/Hatfield Wave
Working Progression - 135x5 - 155x3 - 175x2

Band Pull Throughs - looped red mini band - 4 sets of 15

Abs - Bent Leg Lifts - 4 sets of 40

[Yano]

https://www.youtube.com/watch?v=bo-pJKayPrA



Monday June 2 '25 - Iron Abyss Hatfield Fusion

Healing - Testing Limits - Dead Monday

199.4 body weight

1242 cals headed to 2800 for the day

30 min cardio uphill stat bike - 8 miles 130/132bpm



Ok today was right on the money for mind body and soul but we went off the reservation for sets n reps... WTF sometimes ya gota just roll the dice n move your mice



Everything felt good today, hip , chest, elbow , we all kind of came to an agreement for the first time in a couple of weeks, it was nice.



Bar moved good , had speed , travel was tight I got no complaints.



I blew sets n reps today but did exceed expected numbers, hopefully it all comes out right in the was and wasn't just a wasted day.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - IA/Hatfield Fusion

No sets n reps I just pulled

Warm up - ebx5 ebx5

Working Progression - 135x4 - 225x3 - 315x2 - 405x2 - 455x1+1 - 475x1 - 500x1 - 525x1*felt good moved good , chest was tight called it here with a smile



Rack Pulls - Hole Below Knee - IA/Hatfield Fusion

Again I just pulled

Working Progression - 135x5 - 225x4 - 315x3 - 405x2 - 455x2 - 495x1+1 - 545x2 - 575x1+1



Deficit Deads - IA/Hatfield Fusion - 3"

Working Sets - 420x5 - 435x2 - 450 x1 sore chest x1



RDL - IA/Hatfield Fusion

Working Sets - 370x5 - 390x3 - 420xouch - backed down to 405x1+1 chest feels stiff - little sore but not painful



Abs - Bent Leg Lifts 4 sets of 20