Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=24cMqhCp...rt_radio=1



August 1 '25 - Iron Abyss / Hatfield Fusion

6 weeks out - Squat Testing and limited accessories

198.7 body weight

1470 cals headed to 2800 for the day

10 miles stat bike - 40min 37 sec - 122/124bpm



Today was rock solid and on the fucking money baby !I got nothing to complain about.



Bar traveled well , body felt solid with no hitches aches or pains.



Meet progression warm up went smooth, opener went down slow but came up real nice , second was slow but not a grinder at all so I'm real happy.



Hit our 4x4 with should be our first peaking week weight to prime the pump so to speak and keep up work capacity.



Quick n limited accessories , nothing special at all , just a good solid testing day.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

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

C -

Cobra Stretch - 1x30 hold

Child's Pose 1x1min



Lifts -

Squats - Squat Bar - Testing 1st and 2nd attempts

Warm up - ebx5 ebx5

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

1st Attempt - 405x1 - Solid and moved well - slow into the hole but that was me getting to depth

2nd Attempt - 425x1 Damn smooth for what it was , no hesitation , no butt wink or hitching - slow but a solid rep and not a grinder

Dropped to our 1st peaking weeks 4x4 weight

*Back Off Sets - 365 x4 x4 x4 x4



Leg Extensions - 3x12 - 105 x12 x12 x12



Ham Curls - 3x8 - 50 x8 x8 x8



Abs - Mixed Bag o'Fun

Standing Cable Crunch - 70# 2x20

Pallof Press - double looped red mini - 2x20

Banded Wood Choppers - double looped red mini - 2x20

Bent Leg Lifts - 1x30

[Yano]

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



Sat Aug 2nd '25 - Iron Abyss / Hatfield Fusion

6 weeks out

Light Bench with Fluff n Buff Accessories

199.1 bodyweight

1452 cals headed to 2800 for the day

Cardio - 10 miles stat bike - 39min 45 sec - 124/126bpm



Today was icing on the cake. Everything moved good ,felt good , nothing was heavy and had good pop to it. Just a fun couple of hours in the bunker.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression

Straight Arm Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts -

Bench - 3x8 CAT - Static

Warm up - superset ebx5 ebx5

Progression - superset 135x5 - superset 160x5 - superset 185x5

Working Sets - 210 x8 x8 x8



Lat Pulldowns - working sets - 3x12

110 x12 x12 x12



Cable Rows - underhand grip - working sets - 3x8

110 x8 x8 x8



Seated Press - 3x8

135 x8 x8 x8



Face Pulls - working sets - 3x15

30 x15 x15 x15



Skullcrushers - ezbar - 3x8

85 x8 x8 x8



Cable Curls - 3x8

30 x8 x8 x8



Band External Rotations - looped red mini - 3x8



Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=NZT9Xa_M...KU&index=3



Aug 4 '25 - Iron Abyss / Hatfield Fusion

5 weeks out - Dead Monday

199.2 body weight

1140 cals headed to 2800 for the day

10 miles stat bike - 39 min 50 sec - 122/124 bpm



Today was right on the money for the first of our 4 week peaking block , bar moved well , reps had solid speed. I got no complaints.



Simple short and sweet as we dial it in.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

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



Lifts -

Deads - 4x4 - Meet day progression through warm ups to working weight

Warm ups - ebx5 ebx5

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

Working Sets - 465 x4 x4 x4 x4



Squats - 3x3 Light work - groove form and work capacity

Progression - 135x3 - 225x3

Working Sets - 315 x3 x3 x3



Banded Pull Throughs - double looped red mini - 2x12



Abs - Standing Cable Crunches - dropped weight added a set - #60 x20 x20 x20 x20 x20

[Yano]

https://www.youtube.com/watch?v=7z25ZZ3D...-&index=78



Wed Aug 6 '25 - Iron Abyss - Hatfield Fusion

5 weeks out - Bench and Accessories

199.2 body weight

1300 cals headed to 2800 for the day

10 miles stat bike - 40 min 21 sec - 122/124bpm



In the words of that great prehistoric philosopher Fred Flintstone - YABA DABA DOO !!!!



Today rocked solid AF , I got nothing to complain about.



4x4 for Main mover went really well with good travel and speed once we got warmed up proper. Accessories were fun and quick , just a nice simple work day with no issues around the office.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression

Straight Arm Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts -

Comp Bench - 4x4

Warm ups - supersets - ebx5 ebx5

Progression - supersets 135x5 - supersets 160x3 - supersets 185x2 - 210x1 - 225x1 - 245x1

Working Sets - 265 x4 x4 x4 x4



Seated Press - 3x8 Static

155 x8 x8 x8



Working Lat Pulldowns - 3x12 Static

110 x12 x12 x12



Cable Low Rows - underhand grip - 3x12 Static

110 x12 x12 x12



Working Face Pulls - 3x15 Static

30 x15 x15x15



Abs - Mixed it up

Paloff Press - double looped red mini - 2x20

Wood Choppers - double looped red mini - 2x20

[Yano]

https://www.youtube.com/watch?v=6mtc9Inn...w&index=19



Aug 8 '25 - Iron Abyss - Hatfield Fusion

5 weeks out - Friday Squats and Accessories

199 body weight

1294 cals headed to 2800 for the day

10 miles stat bike - 40 min 9 seconds - 122/124bpm



Today was cash money , bar moved well , body felt good , made a little reach at the top for fun and it all went well.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

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



Lifts -

Squats - stiff bar - 4x4

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2

Working Sets - 365 x4 x4 x4

Reach Set - 385x2 - 405x2*opener moved well after all this I'm happy



Leg Extensions - 3x12 Static

110 x12 x12 x12



Ham Curls - 3x8 Static

60 x8 x8 x8



Pull Throughs - double looped red mini - Static

2x15



Abs - Standing Cable Crunches - 4x20 - Static

70 x20 x20 x20 x20

[Yano]

https://www.youtube.com/watch?v=EZyWuBNo...t_6GOW9MZA



Aug 9th '25 - Iron Abyss - Hatfield Fusion

5 weeks out

Saturday - Light Bench with a side order of fluff n buff

199.4 body weight

1359 cals headed to 2800 for the day

10 miles stat bike 40 min 26 sec - 122/124bpm



Today was short simple n sweet like that girl we all dated in 8th grade



Quick n simple 3x3 main with some fluffing n buffing for fun and to kill the boredom monster. Everything went real well , full comp pauses on main mover for each rep. I got no complaints.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression

Straight Arm Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts

Competition Bench - 3x3

Warm up - superset - ebx5 ebx5

Progression - superset 135x5 - superset 160x3 - superset 185x2 - 210x1

Working Sets - 230 x3 x3 x3



Incline DB Press - 3x8 - #50 Static

50 x8 x8 x8



Lat Pulldowns - work sets - 3x12 - 120 Static

120 x12 x12 x12



Low Cable Rows - 3x12 - 110 Static

110 x12 x12 x12



Face Pulls - work sets - 3x15 - 30 Static

30 x15 x15 x15



External Rotations - cables - 15 Static

15 x12 x12 x12



Abs - Mixed Bag O'Fun

Bent Leg Lifts - 30

Pallof Press - double looped red mini - 30 each side

Wood Choppers - double looped red mini - 30 each side

Standing Cable Crunches - 60# static - 30

[Yano]

https://www.youtube.com/watch?v=9zE4-LX0...rt_radio=1



Aug 11 '25 - Iron Abyss - Hatfield Fusion

Dead Monday - 5 weeks out

199.7 body weight

1570 cals headed to 2800 for the day

10 miles stat bike - 41 min 122bpm



Today was the fucking bomb , i got no complaints. Deads moved well , Squats moved well , everything was clean and crisp. Fucking stellar short day peaking work.



Sleep was there and full , ate good , hit the meditation with the Theta waves and that felt great.



Bar traveled well , moved good , first rep at working weight moved so well I damn near threw myself over backwards at the lock out.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

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



Lifts - Deads - Comp warm up n progression

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1

Working Sets - 495 x3 x3 x3



Squats - Stiff Bar - 3x3

Warm ups - ebx5 ebx5

Progression - 135x3 - 225x3 - 315x3

Working Sets - 340 x3 x3 x3



Hip Extensions - double looped red mini - 3x12



Abs - Standing Cable Crunches - Static - 4x20

#70 x20 x20 x20 x20

[Yano]

https://www.youtube.com/watch?v=dW5fvqkW...rt_radio=1



Aug 13 '25 - Iron Abyss - Hatfield Fusion

Wednesday Bench Day 5 weeks out

199.9 lbs bodyweight

2453 cals final for the day - late post - hot AF today

Cardio - Stat Bike 10 miles - 40 min 12 sec - 122bpm



Damn good day today , took our time and warmed up slow again , our new standard and everything moved real well. Bar had good travel speed , no grinding or getting out of groove. Good solid work day for peaking.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression - #5 increase each superset

Straight Arm Lat Pulldowns - #20 x20 x20 x20 x20

Cable Underhand Rows - #20 x20 x20 x20 x20

1 min pause

Cable Facepulls - #20 x20 x20 x20 x20

Tri Pushdowns - #20 x20 x20 x20 x20



Comp Bench - Full Pauses

Warm up - superset - ebx5 ebx5

Progression - superset +5 135x5 - superset +5 160x3 - superset +5 185x2 - 210x1 - 225x1 - 250x1

Working Sets - 275 x3 x3 x3



Seated Barbell Press - 3x8 Progressive

155x8 - 160x8 - 165x8



Working Lat Pulldowns - 3x12 Progressive

120 x12 x12 x12



Working FacePulls - 3x15

40 x15 x15 x15



External Rotations - 3x12 - double looped red mini band

x12 x12 x12



Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

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



Aug 15 '25 - Iron Abyss - Hatfield Fusion

5 weeks out - Squats n limited accessories

199.8 body weight

1421 cals headed to 2000 for the day

10 miles stat bike 39:25 - 122/124bpm



Today was right on the money , short sweet and simple , took our time getting warmed up , knocked out the 3x3. Bar moved well , traveled good , decent speed n pop out of the hole , I got no complaints.



Too easy , peaking is such a double edged sword , you work so hard building crazy work capacity for weeks and then trade it all in for one rep hahaahah. We are idiots



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

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



Lifts - Squats - Stiff Bar 3x3

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x3 - 365x2

Working Sets - 385 x3 x3 x3



Leg Extensions - 3x12 Static

120 x12 x12 x12



Ham Curls - 3x8 Static

60 x8 x8 x8



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

[Yano]

https://www.youtube.com/watch?v=X14vuJ2-...rt_radio=1



Aug 16 '25 - Iron Abyss - 5 weeks out

Supplemental Bench n Fluff n Buff Accessories

199.5 body weight

1132 cals headed to 2000 for the day

Cardio - stat bike 10 miles 40 min 19 sec - 122/124bpm



Today was right on , hit out 3x3 with good speed and bar travel , reached a bit and worked up a bit higher in singles after that. Everything fired well I got no complaints , it all lined up today nicely.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression - #5 increase each superset

Straight Arm Lat Pulldowns - #20 x20 x20 x20 x20

Cable Underhand Rows - #20 x20 x20 x20 x20

1 min pause

Cable Facepulls - #20 x20 x20 x20 x20

Tri Pushdowns - #20 x20 x20 x20 x20



Comp Bench - Full Pauses

Warm up - superset - ebx5 ebx5

Progression - superset +5 135x5 - superset +5 160x3 - superset +5 185x2 - 210x1

Working Sets - 230 x3 x3 x3

Aftermarket Singles - 250x1 - 275x1 - 295x1 *bar slowed down here quite a bit , called it good n moved on



Working Cable Rows - 3x12 Static

110 x12 x12 x12



Working Cable Pull Downs - 3x12 Static

120 x12 x12 x12



Incline DB Press - 3x8 Static

50 x8 x8 x8



External Rotations - double looped red mini - 3 sets of 12 reps



Abs - Mixed bag o nuts

Cable Crunches - #70 x20 x20

Banded Wood Choppers - double looped red minis - 2 sets of 20 each side

Pallof Press - double looped red minis - 2 sets of 20 each side

Bent Leg Lifts - 2 sets of 30