Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=aoNiavLP...1Y&index=1



June 3 '25 - Iron Abyss / Hatfield Fusion

Tuesday - Heavy Bench + Accessories

199.1 body weight

1472 cals headed to 2800 for the day

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



Today was money in the bank , chest got tight near top end work but we made it around the obstacle just fine.



After the first set of 4 at 255 , I realized the chest just wasn't healed up enough , dropped to sets of 3 , felt good ,when that got tight, dropped to doubles. Got in all of our reps at 255 we needed for the day just not in a 5x4 .... score in my book.



Accessories moved well , felt good , had to break up the final sets into 3+2 and 2+2 for the same reason as above but we got all our reps in , so i'm counting this as a win as well.



I'll repeat this session until we get proper sets n reps and move up from there. No shame in our game.



Bar moved well , had good speed , head and heart were in it for the full fight , everything felt good and the slight discomfort was expected at top end and not off putting , just have to adjust adapt and overcome. Simple.



Stretching -

​Atypical Functional Training (y)

2 hours gardening pulling weeds / planting

1 hour weed wacking

30 min raking and wishing I had a goat



Lifts -

​Bench - 5x4 adjusted for chest injury

Warm up - ebx5 ebx5

Progression - 135x4 - 185x3 - 205x2 - 225x1 - 245x1

Working Sets - 255 x4 x3 x3 x3 x2 x2 4 explosive pushups x2 4 explosive pushups x2



Incline Bench Wide Grip - IA

Working Progression - 140x10 - 160x8 - 190x6 - 210x3+2 - 230x2x2



Decline Bench Wide Grip - IA

Working Progression - 140x10 - 160x8 - 190x6 - 210x3+2 - 230x2+2



JM Press - IA

Working Progression - 100x10 - 115x7 - 135x5 - 150x4 - 165x3



Abs - Mixed Bag for fun

Paloff Press - double looped red mini - 2x20

Wood Choppers - double looped red mini - 2x20

[Yano]

https://www.youtube.com/watch?v=kMEz4cFMlZE



June 4 '25 - Iron Abyss/Hatfield Fusion

​Heavy Squat Wednesday / Accessories

199.1 body weight

1163 cals headed to 2800 for the day

30 min stat bike uphill - 130/132 bpm



​Today was smooth like rich creamery butter. Sets n reps moved well , felt good , chest was a bit tight under working load but we auto regulated like yesterday and got all our reps in without and sandbagging on main.



Put Anderson's in as the main Acc - out of order for percentage in the beginning but I had to know where I fall to set up the wave for these and I wanted a semi fresh lower to do it. Hopefully it wasn't just fluff wasting time.



​The Andersons moved good off the pins , had good speed and I got higher than I thought to be honest all things considering. SCORE !!



Heads in a good spot seeing the numbers move and healing up , i got nothing to complain about.



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 - IA/Hatfield

Warm up - ebx5 ebx5

Progression - 150x4 - 200x3 - 240x2 - 290x1 - 335x1

Working Sets - 375 x4 x4 x3 x3 x3 x3



Anderson Squats - wave progression to doubles - IA/Hatfield

Progression - 150x5 - 200x3 - 240x2

Doubles to the top - 290x2 - 310x2 - 330x2 - 350x1+1



Standing GM - IA/Hatfield

Progression - 150x2 - 200x2 - 240x2

Working Sets - 290x5 - 310x4 - 330x3



Zerchers - IA/Hatfield

​Progression - 135x2 - 185x2 - 225x2

Working Sets - 260x5 - 275x4 - 295x3



Standing Cable Crunches - #70 - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=GWHF5VW2eVQ



June 5 '25 - Iron Abyss / Hatfield Fusion

CAT Deads and accessories

​198.4 body weight

1308 cals headed to 2800 for the day

30 min stat bike - uphill - 15 prior 15 after workout - 130/132 bpm



Today was a good day all around made some adjustments due to Grampy's tricky SI joint but other than that it was straight bomb !



Woke up a bit crooked as I sometimes do , SI out just a bit so I got one side a bit higher feeling than the other but its not fully blown out like it gets, I'm not a walking sideways S



Running shoe on one foot , Chuck on the other to make up the difference in height in my hip (y) :ROFLMAO:



Stretched and Yoga'd much as I normally do to get loose and went to make the donuts.



​Main mover rocked , felt good moved good, speed was there and it had some good pop to it.



Accessories went well , moved well , I did have to adjust pauses a bit , and I swapped out SDL's for some rowing by the end of the session my crooked hinge n lower back had , had enough.



Stretches -

A

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B

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

C

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - IAH Fusion - CAT - speed baby

"You're Gonna Eat Lightning & You're Gonna Crap Thunder"

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3 - 365x2 - 405x1

Working Sets - 455 x2 x2 x2 x2 x2



Rack Pulls - IAH Fusion - hole below knee

Working Sets - 5x405 - 4x415 - 3x495



Paused Deads - IAH Fusion

​Progression - 135x5 - 225x4 - 315x3 - 365x2 - 405x1



​The 405 pause and restart was the first time I felt the soreness in the rib n chest - Jumped to working weight opener

420 x2 ,, ok this is sore but not ouch - so hold up here and perform the proper wave reps is my best guess.

Working Sets - 420x5 - 420x3 - 420x2



At this point my hinge and crooked SI was like ,,,umm excuse me but , FK you , so we scrubbed out SDL's



Enter the Lat Pulldown

Working Sets - 105x10 - 115x8 - 125x3 - 135x2 - 145x1



​Light Tbar Rows - see how the elbow takes it

Working Sets - 110x10 - 120x8 - 130x5 - 140x3 - 150x2 - 160x1



Abs - Bent Leg Lifts - 4 sets of 40

[Yano]

https://www.youtube.com/watch?v=9b9-S5EB0mw



June 6 '25 - Iron Abyss / Hatfield Fusion

​CAT Bench - Speedy Speedster and Accessories

198.4 body weight

1126 cals headed to 2800 for the day

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



Today fired on all cylinders , bar had good speed , travel was on and locked in , chest felt good for almost the entire work out only a slight bit of autoregulation on a top accessory set , the rest was smooth as glass.



It was a great solid day , head was in it , fired up singing with the radio ,, can't call it anything but fun.



Stretches -

Band Pulls 2x10

Band Press 2x10

Band Xover 2x10

Band Face Pull 2x10

Band Y Raise 2x10

Wall Angels 3x15



Lifts -

Bench - CAT 5x2 - speed baby

Warm up - ebx5 ebx5

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

Working Sets - 245 x2 x2 x2 x2 x2



Incline Bench - Close Grip - IA/Hatfield

Working Sets - 140x10 - 160x8 - 190x6 - 210x5 - 230x4



Decline Bench - Close Grip - IA/Hatfield

Working Sets - 140x10 - 160x8 - 190x6 - 210x5 - 230x4



Spoto Pin Press - hole above chest - IA/Hatfield

Working Sets - 140x10 - 160x6 - 190x5 - 210x4 - 230x3



DB Hammer Curls - elbow friendly edition -

Working Sets - 20x12 - 25x12 - 30x12 -35x12



​DB Side Lat Raise - elbow friendly edition 2.0

Working Sets - 15x15 - 20x12 - 25x12 - 30x12



Standing Cable Crunches - 75# - 4 sets of 15

[Yano]

https://www.youtube.com/watch?v=UIE4UjBtx-o



Sat June 7 '25 - Iron Abyss / Hatfield Fusion

CAT Squats and CAT Accessories - Bandtastic Edition

​197.7 body weight

1478 cals headed to 2800 for the day

30 min stat bike , 30 before /30 after - 8 miles total 130/132 bpm



Today kicked ass , had some fun with the bands , wasn't sure of the math to be honest while I was down there but it felt good in my body and in my head so I went with it ,checking it over we weren't too far off, lil below at the bottom lil over at the top ,, all good in the hood.



Head was fired up for the variations , main mover flew , bar traveled well , everything was right on point



​Set up for Zerchers and thought ok fuck this being nervous so I swapped em out for the front squats , first time since breaking the rib n cartilage.



Kept it light but did use the bands, top set wasn't comfortable but not murderous so I'll take it.



Today was bandtastic , main mover and all accessories.



Andersons we kept to our beginning wave progression instead of jumping to 5 under max just seemed smart and will tie everything in working up in proper waves.



Stretches -

A

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B

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

C

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - CAT - SSB - 5x2 - 280 on the bar + 90# average resistance - bands went from 64 to 108 lbs - Target weight for the day was 360 - maths close enough I reckon

Warm Up - ebx5 ebx5

Progression - 150x5 - 200x4 - 240x3

Working Sets - 280/bands x2 x2 x2 x2 x2 - ( 344 bottom - 388 top )



Banded Anderson Squats - SSB - bands went from 64 to 108 lbs - same settings for all hinge accessories -

Working Sets - 200/bandsx5 - 240/bandsx4 - 290/bandsx3

*Math - Set 1 264b/308t - Set 2 304b/348t - Set 3 354b/398t



Banded Standing Good Morning - SSB - *Math - Set 1 264b/308t - Set 2 304b/348t - Set 3 354b/398t

Working Sets - 200/bandsx5 - 240/bandsx5 - 290/bandsx4

*Math - Set 1 264b/308t - Set 2 304b/348t - Set 3 354b/398t



Banded Front Squats - SSB bands went from 64 to 108 lbs still -

Working Sets - 150/bandsx5 - 200/bandsx3 - 240/bandsx2

*Math - Set 1 214b/258t - Set 2 264b/308t - Set 3 304b/348t



Lat Pulldowns - IA/Hatfield Wave

Working Sets - 110x10 - 120x9 - 130x8 - 140x6 150x4



Low Cable Rows - underhand grip -IA/Hatfield Wave

Working Sets - 90x10 - 100x8 - 110x6 - 120x5 - 130x3



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

[Yano]

https://www.youtube.com/watch?v=kFlRmooF...1Y&index=6



Mon Jun 9 '25 - IA/Hatfield Fusion

Dead Monday and Accessories

197.9 body weight

1347 cals headed to 2800 for the day

30 min cardio increased tension again 1/4 turn - 8 miles 130 bpm



Today was a good day , lil off at the top but all in all a solid damn days work with nothing to complain about lookin back at it.



Bar moved well , energy was there , head was into it.



Rib n hip were with me til the very top rep so that was bonus.



Good solid day all around , tired but i feel good about it all even if the sets n reps were a lil wonky. See how it call comes out in the wash after the full assessment.



Stretches -

A

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B

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

C

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - Wild Wacky and Wonderful Bullshit

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x5 - 315x5 - 365x5 - 405x3 - 455x2 475x1 - 495x1 - 530 - to just above the knees , chest was burning and I put it right down.

*Dropped to our proper set for Hatfield kind of

5x3ish- 475 x3 x3 x2 x2 x1 x1 x1 x1 x1

** So deads were a little weird on sets n reps but all in all I think we got some solid work done **



Rack Pulls - IA/Hatfield Fusion

​Progression - 135x5 - 225x5 - 315x5

Working Sets - 405x5 - 475x4 - 525x3



Deficits - IA/Hatfield Fusion - 3"

*With the chest already a bit sore we autoregulated a bit*

Progression - 135x5 - 225x5 - 315x5 - 365x5 - 405x5

Working Sets - 420 x1 x1 x1 x1 x1

*should of been our opening set of 5



RDL - IA/Hatfield Fusion

*With the chest a bit sore I set low pins and basically did a rest/pause RDL and back up to keep tension but not have to put the full reverse on the chest attachements *

Progression - 135x5 - 225x5 - 315x5

Working Sets - 370x5 - 395x3 - 420x2



Lat Pull Downs - IA/Hatfield Fusion

Working Sets - 110x10 - 120x10 - 130x10 - 140x8 - 150x7



Low Cable Rows - IA/Hatfield Fusion

Working Sets - 90x10 - 100x9 - 110x7 - 120x6 - 130x5



Abs - Bent Leg Lifts - 4 sets of 40

[Yano]

https://www.youtube.com/watch?v=YDDkCiUh...eXICb06_2V-



​Tues June 10 '25 - IA / Hatfield Fusion

​Heavy Bench n Accessories

197.9 body weight

1304 cals headed to 2800 for the day

30 min - increased tension 1/4 turn - 8 miles 130/132 bpm



Today was right on the money , a bit of autoregulation on the main mover and top incline accessory but I think it came out well in the end.



Head was in it , body felt good , elbow and pec/delt were all smiles , plenty of fire in the forge I got no complaints.



​Used a bit of patience and kept faith in our autoregulation strategy seems to be working out well so if it aint broke dont fix it.



Stretches / Flossing

Band Pulls 2x10

Band Press 2x10

Cable Facepulls 2x10 #10

Cable Xovers 2x10 #10

Cable Tri Pushdowns 2x10 #10

Cable Curls 2x10 #10

​Wall Angels 2x10

Wall Stretch 2 each side 30 count hold



Lifts -

Bench - IA/Hatfield Fusion 5x4 - autoregulated

Warm up - ebx5 ebx5

Progression - 135x5 - 185x4 - 225x3

Working Sets - 255 x3 - realized here I was not going to get 5x4@255 so we improvised - 5 sets of 4 singles - 5lb jumps

Adjusted Work Sets -

255 x1 x1 x1 x1

260 x1 x1 x1 x1

265 x1 x1 x1 x1

270 x1 x1 x1 x1

275 x1 x1 x1 x1



Wide Grip Incline Bench - IA/Hatfield Wave

Working Sets - 140x10 - 160x9 - 190x7 - 210x6 - 230x3x1x1



Wide Grip Decline Bench - IA/Hatfield Wave

Working Sets - 140x10 - 160x9 - 190x7 - 210x6 - 230x5



JM Press - IA/Hatfield Wave

Working Sets - 100x10 - 115x7 - 135x6 - 150x5 - 160x4



Side Delt Raise - 12x12 - 15x12 - 20x12 - 25x12



​Hammer Curls - 30x12 - 35x12 - 40x12 - 45x8x4 - elbow tension



Standing Cable Crunches - #70 - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=rl9FFZZn...rt_radio=1



Wed Jun 11 '25 - IA / Hatfield Fusion

Heavy Day - Squatz n Accessories

197lbs body weight

1761 cals headed to 2800 for the day

30 min cardio increased tension - 15 before 15 after 8 miles 128/130 bpm - odd that the heart rate is slower with more tension but it is what it is -



Today was rock solid. Body felt good , head was in it , hip n chest held up throughout even reached a bit at the end of main mover and it all came up roses.



Bar moved well , accessories all felt tight with no real discomfort until the very top reps and even then it wasn't murderous just ,, a reminder ache if you will , to be careful.



If I found something to complain about I would just be being an asshole.



Stretches -

A

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B

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

C

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



​Lifts -

Squats - SSB - 5x4 grouped singles - IA / Hatfield Fusion

*grouped singles = 1 min limit between reps - no limit between sets *

Warm up - ebx5 ebx5

Progression - 150x5 - 200x4 - 240x3 - 290x2 - 330x1

Working Sets - 375 x1x1x1x1 / x1x1x1x1

*Enter the Wife ?‍♀️ - how come you don't do the ones where you sit down any more ? *

* .... ? ... *

**Enter the Variation** Box + progression

Working Sets -

Low Box - 400 x1 x1 x1 x1

Competition Box - 420 x1 x1 x1 x1

High Box - 440 x1 x1 x1 x1

*Damn Woman*
Dat shit was money !! ?



Anderson Squats - IA/Hatfield Wave - Bumped up

Progression - 150x3 - 200x3

Working Sets - 240x5 - 290x3 - 310x2



Standing Good Morning - IA/Hatfield Wave

Progression - 150x3 - 200x3 - 240x3

Working Sets - 290x5 - 310x5 - 330x4



Zercher Squats - IA/Hatfield Wave

Progression - 140x3 - 230x3

Working Sets - 260x5 - 275x5 - 295x4



Abs - Paloff Press - double looped red mini bands - 4 sets of 20

[Yano]

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



June 12 '25 - Iron Abyss / Hatfield Fusion

Wednesday CAT Deads an Accessories

197.3 body weight

1260 cals headed to 2800

30 min cardio - keeping the added tension - 15 before / 15 after 128/130 bpm



Today was BOMB



I've had good days , decent days but today was the first since the delt/pec/elbow/hip bullshit went south at the same time that I felt strong. Like a predator.



Everything popped , had good speed , felt a hair lighter than it should. Just a beast of a day all around.



Swapped around some accessories and even threw in a curve ball that went better than I expected.



10/10 Stars



Stretches -

​1

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

​2

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

Planks - 3x30sec each hold - flat - left - right

​3

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - CAT - speed speed speed - IA/Hatfield Fusion

Warm up - ebx5 ebx5

Progression - 135x5 - 225x5 - 315x5 - 370x3 - 420x2

Working Sets - grouped singles - 1 min between reps

465 x1x1x1x1x1 - 465x1x1x1x1x1



Paused Deads - Fusion Wave

​Progresssion - 135x5 - 225x5

Working Sets - 310x5 - 370x4 - 420x3



SDL - Fusion Wave - floor to hole below knees in rack -

Progression -

Floor - 225x8

2nd hole 310x5

3rd hole 280x4

4th just below knee - 315x3



Sumo Rack Pulls ... WTF ? yeah you read it right ...

I aint never , never ever so ,, yeah , and away we go !!

Progression - 135x5 - 225x5

Working Sets - 310x5 - 370x3 - 420x2 - 470x1 - 500x1



Lat Pulldowns - Fusion Wave

Working Sets - 110x10 - 120x10 - 130x10 - 140x8 - 150x6



Low Cable Rows - underhand grip - Fusion Wave

Working Sets - 90x10 - 100x10 - 110x8 - 120x7 - 130x6



Abs - Bent Leg Lifts - 4 sets of 40

[Yano]

https://www.youtube.com/watch?v=zhPx9Qdz...rt_radio=1



Jun 13 '25 - Iron Abyss / Hatfield Fusion

Friday - CAT Bench and Accessories

197.3 bodyweight

1185 cals headed to 2800 for the day

30 min stat bike - uphill - 8 miles - 128/130 bpm



Today was solid gold for the upper work. Got warmed up in the yard so I just hit a minimal warm up with light cable flossing and got right to it.



Bar flew for main mover until it didn't once we climbed a bit of a ladder and the speed slowed I called it. Today's about pop n control not for grinding.



I got nothing to complain about , delt/pec felt good even with the reach on main mover , cut to the short waves and that felt good.



Just have to decide where to cut the short wave rep scheme test it for few weeks maybe. all 5's and bump or more reps , thats the debate.



Stretches -

Weeding x30 min

Raking x20 min

Weed Wacking x20 min

Cable Tri Press down #10 2x10

Cable Face Pulls #10 2x10

Band Y Raise 2x10



Lifts -

CAT Bench - speedy shit - Fusion Wavy Ladder Thing

Warm up - ebx5 ebx5

Progression - 135x5 - 185x4 - 225x3

Working Sets - 245x2 - 245x2 *felt like air so we bumped* 250x2 - 250x2 - *still flying* - 255x1 - 260x1 - 265x1 - 270x1 - 275x1*first noticeable speed drop - called it here



Pin Press - Full Rom at chest - Short Fusion Wave

Working Sets - 135x5 - 195x5 - 215x5 - 235x5* start new wave



Incline Bench - Close Grip - Fusion Wave

Working Sets - 160x10 - 190x9 - 210x8 - 230x5



Decline Bench - Close Grip - Fusion Wave

Working Sets - 160x10 - 190x9 - 210x8 - 230x5



Spoto Press - Wide Grip - Fusion Wave

Working Sets - 160x7 - 190x6 - 210x5 - 230x4



Hammer Curls - 25x15 - 30x15 - 35x15 - 40x13+2



Seated Delt Raises/Flies - like a bird flapping - them things

12x15 - 15x15 - 20x15 - 22.5x12+3



Abs - Standing Cable Crunch - #70 - 4 sets of 20