Yano's old man lifts such and so forth

[Yano]

Meet Day Run Down

Squat - 450 - everything was perfect

Bench - 285 - delt is torn , let go in the warm ups at 265 - still got up the opener and waved the other two attempts

Dead - 565 - Grampy is tired by now and a bit stupid - opener 495 bang flies off the floor , im lookin up i count in my head 1 2 3 and set the bar down ... and I hear the crowd gasp ... judge only had just started moving his hand for the drop command - no lift

I'm pissed off at myself for being stupid , everyones acting like I cant hold the weight ..... GRRRRR

Meghan - one of the meet directors reminds me that it was a judges call not a missed lift I can move up ... ohhhhhh well then

545 BANG lil slower but went smooth got the call right haahahaha

Called 565 for the WTF and It was a grinder but it went !!

We do the awards thing - 1st place 198 RAW Classic 55-59 Mens

Now for those that haven't been to meets , after the over all awards they give out the Champions awards for the top lifters of the day.

Well , it took up almost 5 years but we did it !! Got a fancy Bearded Axe for the 2025 Best Lifter - Masters

So that moves our WR deadlift up to 565 from 530

And it moves our over all WR Total to 1301 from 1221

[Yano]

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



Sept 8 '25 - Iron Abyss

Hypertrophy Block - Monday Squats building work capacity back up

202.5 body weight

2185 cals for the day

Cardio - Stat Bike - 48min - 15.04 miles



Today was fun and challenging , its been oh ,,, never since I've done sets of 15 of anything ... so a big thank you to @The other Snake for busting balls and getting me to go for a mass building block or two.



Keep adding in sets and small jumps in weight until we our work capacity back up to snuff.



Numbed the delt up as best I could with Ibuprofen Tylenol Biofreeze and poked some more TB and BPC in there then got to work.



Hopefully this is a decent start to some mass building , we shall see



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 -

Stiletto Squats - heels on a 45lb plate - SSB

Warm up - ebx5 ebx5

Working Sets - 150 x15 x15



Conventional Squats - SSB

Working Sets - 240 x15 x15



Standing Calf Raises - SSB

Working Sets - 240 x15 x15



Good Mornings - SSB

Working Sets - 150 x15 x15



Leg Extensions - Static

120 x15 x15



Ham Curls - Static

50 x15 x15



Abs - Standing Cable Crunches - Static

#60 x20 x20 x20

[Yano]

https://www.youtube.com/watch?v=eGOr91Wx...rt_radio=1



Wed Sept 10 '25 - Iron Abyss

Mass Block - Bench Rehab - Building work capacity

200.7 body weight

2541 calories WOOOOOOOOOO!

Cardio - Stat Bike - 70 min 28 sec - 20.3 miles



Today was scary but everything held , started with just the bar and worked up til the delt felt "pinchy" as technically clinical as that is then backed down a bit from that threshold ,, it seems to have worked out ok.



Took some extra time warming up , baby steps so nothing snapped totally and I actually ended up with a decent pump if nothing else. Having a ton of blood moving in and out of there can only be good for it in my humble opinion as absolutely no one important haahahah.



Went better than I expected , no ego no shame just have to rebuild it , it aint our first rodeo.



Pre Warm Up - Each Side

Band Stretch - red mini x10

2 min

Band Press - red mini x10

2min

Band Xover - red mini x10



Everything's still attached and feels ok



Band External Rotation - red mini x10 each side - 2 min rest - x10 each side



5 min rest



Warm up - Progressive Supersets - +5 for first 2 bar movements

Stiff Arm Lat Pulldowns - #10x15 - #20x15 - #25x15

Lat Pull Downs - #10x15 - #20x15 - #25x15

Cable Face Pulls - #10x15 - #20x15 - #25x15

Cable Underhand Rows - #10x15 - #20x15 - #25x15



Lifts -

Bench - Comp - Baby Step Rehab

Warm up - ebx5 - ebx5 - superset

Progression - 95x5x5x5 - short pauses for air feel and confidence - superset - 115x5x5x5 - same as previous reps - superset - 135x5x5x5 - 155x5x5x5 - 165x5x5x5 - this is where I felt the first "pinchy'ness" so I backed right down to 135 and got in my working sets.

Working Sets - 135 x15 x15



Spoto Press - #135 x15 15



JM Press - #100 x15 x15



Low Cable Rows - #90 x15 x15



Cable Curls - #25 x15 x15



Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=c0bm1XfD...rt_radio=1



Sept 12 '25 - Iron Abyss

Mass Block - Building work capacity

202.3 bodyweight

2102 cals today

Cardio - Stat bike - Time 79 min 40 sec - Distance 22.13 miles


Today was a GD heart pounder for sure , I don't honestly remember ever trying to do sets of 15 deadlifts before at anytime in my life. Even at such a low weight it was a job , holy cardio !



The flavor of the day was pretty much 225 with a drop to 135 for rows , just felt right for the volume. Must of been right came up and passed out in my chair like Uncle Rocco after Christmas dinner.



Everything went really good , I have zero complaints in all honesty it's kind of fun. I've got two solid sets of 15 for all mains covered now so next week I'll try to add in another set of 15 and maybe an amrap , see how it plays out.



Head was into it , energy was there , held off puking til the end .. it was fucking GREAT !!!





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 - 2x15 Static

Warm ups - ebx5 ebx5

Progression - 135x15 - 185x15 - Priming the pump for working sets 225x5 - 225x10

Working Sets - 225 x15 x15



Deficit Deads - 2" rise - 2x15 Static

Progression - 135x5 - 185x5

Working Sets - 225 x15 x15



Bent Rows - 2x15 Static

Progression - 95x15 - 115x15

Working Sets - 135 x15 x15



Snatch Grip RDL - 2x15 Static

Progression - 135x15 - 185x15

Working Sets - 225 x15 x15



Wide Grip Shrugs - pinkies an inch or so off the rings not a full snatch

Progression - 135x15 - 185x15

Working Sets - 225 x15 x15



Abs - Standing Cable Crunch - dropped a bit of weight added volume -

60 x 4 sets of 35

[Yano]

Sept 13 '25 - Iron Abyss
Mass Block - Building work capacity - Supplemental Bench Day
203 body weight
2021 cals for today
Cardio - Stat bike - Time 79 min 23 sec - Distance 22 miles

Today was our supplemental bench day , and it went well , kept the working weight effective but under the pain threshold. Got in some good stuff , managed to add in a 3rd set on flat bench so that was nice.

Head was into it, starting to get used to the breathing and the count. It's kind of fun to be honest

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

Bench - 3x15 Progressive
Warm up - ebx5 ebx5
Progression - 95x15 - 135x5 135x10
Working Sets - 135x15 - 145x15 - 155x15

Seated Press - 2x15 Progressive
95x15 - 105x15

Lat Pulldowns - 2x15 Static
100 x15 x15

Working Facepulls - 3x15 Progressive
30x15 - 35x15 - 40x15

Cable Curls - 3x15 Progressive
30x15 - 35x15 - 40x15

External Rotations - Double looped red mini with 2 twists
3 sets of 20 each arm

Abs - Mixed Bag
Bent Leg Lifts - 3 sets of 35
Pallof Press - 2 sets of 20 each side

[Yano]

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



Sept 14 '25 - Iron Abyss

Active Recovery Day

202.3 body weight

2330 cals for the day

Cardio - Stat Bike Time 78min 50sec - Distance 22.01 miles



Today was a good day all around , got out bike done early , our recovery done on time and just relaxed and had a good day with it all.



A
Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side
B

Shoulder Mobility:
Wall Angels 2x10
Band Pull-Aparts 3x15
Overhead Reach Stretch 2x30 sec per side
C

Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge with a Twist 2x10 per side
D

Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold
E
Foam Rolling 15 Minutes
Target - Quads, hamstrings, glutes, lower back, upper traps, calves
F
Core & Stability Work
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Pelvic Tilt 2x20 slow reps
G
Stretching
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec
Chest Opener Stretch 2x30 sec
Neck Stretch 2x30 sec each side
H
Accessory Work
Light Cable Rows #20lbs 2x20
Light Bicep Cable Curls #10lbs 2x20
Light DB Incline Press #25lbs 2x20

[Yano]

https://www.youtube.com/watch?v=qCMz704s...rt_radio=1



Monday Sept 15 '25 - Iron Abyss

Mass Block - Building Work Capacity

199.9 body weight

2260 cals for the day

Cardio - Stat Bike PR BABY !! Time 82min 48sec - Distance 23 miles



"Certainty of death? Small chance of success? What are we waiting for?" - Gimli



Today was a challenge I ain't gonna lie , sets of 15 is a hell of a ride.



Shake sweat feel like puking , have to sit on the bench and lean back to stop the spins ..... its GREAT !! kind of like banging a bag of horse but with heavy circles. I'm starting to see why you fellas do this type of shit .



Today was fun each set is a challenge and puts ya to a test , last reps on the final are brutal.



Head was into it , heart was full of fire to complete the tasks at hand , put on some loud music and got sloppy.



Stretches -

Hip Circles 20 each direction

Pigeon Pose 2x30 sec per side

Ankle Circles 2x10 each side

Deep Squat Hold 2x30 sec

Pelvic Raise 2x20 slow reps

Pelvic Tilt 2x20 slow reps

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Planks - Flat Right Left 2x30 sec per side

Cobra Stretch 2x30 sec

Childs Pose 2x1min



+any number on reps is a breath or two and a rebrace no reracking



Lifts -

Stiletto Squats - Heels on 45lb plate - stiff bar 3x15 - 5lb jump from last week

Warm ups - ebx5 ebx5

Progression - 95x3 - 135x3

Priming for working sets - 155x5 - 155x10

Working Sets - 155 x15 x15 x13+1+1



Conventional Squats - stiff bar - 3x15 - 5lb jump from last week

Progression - 135x3 - 225x3

Working Sets - 245 x15 x15 x14+1



Standing Calf Raises - 3x15 - SSB so i can keep steady with hands on the rack - 5lb jump from last week

Progression - 150x3 - 200x3

Working Sets - 245 x15 x15 x13+2



Good Mornings - 3x15 - SSB - Top down to pins at squat bar depth and back up - 5lb jump from last week

Progression - ebx15 - 110x15

Working Sets - 155 x15 x15 x11+2+1+1



Leg Extensions - 3x15

120 x15 x15 x13+1+1



Ham Curls - 3x15

60 x15 x15 x10+2+1+1



Abs - Standing Cable Crunch Laddery thing

50x15 - 60x15 - 70x10+5 - 75x9+3+3

[Yano]

https://www.youtube.com/watch?v=40rPhu_N...rt_radio=1



Sept 17 '25 - Iron Abyss

Mass Block - Bench and accessories

197.1 body weight

2390 cals for the day

Cardio BIKE PR - Time 78 min 12 sec - Distance 24.21 miles - highest speed seen 28mph - highest bpm 136



Today was right on the money , everything was clicking and good to the last drop. Delt is feeling a bit more solid got some decent work done today with no pinching or torn feeling in it.



Bar moved well , the wide bench grip is feeling better n better which shortens my ROM a bit and brings more back into it so im not just relying mostly on delts n tri's to shove with.



I got nothing to complain about , every set is a challenge for sure , got to bump up a bit today across the board so that brings some new confidence n fire to the head.



Started to cut back on the time between sets today to 1/2 min and different lifts to just 5 min.



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



Bench - 3x15 Progressive

Warm up - ebx15 ebx15

Progression - 95x15 - 135x15

Working Sets - 145x15 - 155x15 - 160x13+2



Seated Press - 3x15 Progressive

95x15 - 100x15 - 105x14+1



Working Lat Pulldowns - 3x15 Progressive

100x15 - 105x15 - 110x13+2



Low Cable Row - underhand grip - 3x15 Progressive

100x15 - 105x15 110x13+1+1



Cable Curls - 3x15 Progressive

35x15 - 40x15 - 45x13+2



Working Facepulls - 3x15 Progressive

35x15 - 40x15 - 45x12+2+1



External Rotations - Double looped red mini 3 twists

3 sets of 15 each arm



Abs - Bent Leg Lifts

4 sets of 35 reps

[Yano]

Sept 19 '25 - Iron Abyss
Mass Block with Neural Overlay
195.3 body weight
2400 cals
Cardio - PR BABY !!! o_O Time 85min 35sec - Distance 27.09 miles - xtra cals be damned I wanted pudding !!!

Today was MFkin fire , what a day. Head was excited for it , body felt good , house was fairly quiet and empty so I could get loose n loud and have some fun with it without getting the stank eye from the ol lady.

Long workout with the add ins but it paid off for sure , we added in the beginning of the neural overlay work I posted up and wow did that add a whole new dynamic to the day.

Hitting 3 hypertrophy big sets of 3x15 then moving to speed pulls in a 5x2 105lbs heavier and Iso work back to multiple lifts of big sets in 3x15 all progressive .. but taking a page from our man Doug Hepburn this time we made 5lb progressions.

A CNS roller coaster .... shake , dry heave , have to lay on the bench to stop the spins WOOOOOOOOOOOOOOOOOOOOO!!!!! ya just dont need drugs when ya know how to torture yourself properly.

Stretches -
Hip Circles 20 each direction
Pigeon Pose 2x30 sec per side
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Pelvic Raise 2x20 slow reps
Pelvic Tilt 2x20 slow reps
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Planks - Flat Right Left 2x30 sec per side
Cobra Stretch 2x30 sec
Childs Pose 2x1min

Lifts -
Deads - 3x15 Progressive
Warm up - ebx5 ebx5
Progression - 135x5 - 185x10
Working Sets - 225x15 - 230x15 - 235x13+2

Neural Overlay Work -
Speed Deads - Static 5x2 - Jumped right to 60% of 1rm - Jump mfker Jump !!
Working Sets - 340 x2 x2 x2 x2 x2

**Next set up took a while racks not bolted into the floor. I got some planks inside the rack and across it so i could stand on it and that did the trick to keep it in place. I had to use the hooks n pins to trap the bar in place , it could still move two inches to when it came up so I just kept pulling against the pins for the full time and put it back down. **

Iso Pulls/Holds - From mid shin to just below knee - 3x6 seconds - Progressive - Right to 565 in the rack
Progression - 565 x 6 seconds - 615 x 6 seconds - 665 x 6 seconds

Deficit Deads - 3x15 Progressive
I was warmed up haahahaha right to work
225x15 - 230x15 - 235x10x3x1x1


BB Bent Rows - 3x15 Progressive
135x15 - 140x15 - 150x12 +2+1

RDL - 3x15 Progressive
230x15 - 230x15 - 235x13+2

Shrugs - 3x15 Progressive
225x15 - 230x15 - 235x10+3+2

Abs - Bent Leg Lifts - 4 sets of 35

[Yano]

Sept 20 '25 - Iron Abyss
Mass Building - Neural Overlay
194.5 lbs body weight
2298 cals for the day
Cardio - Stationary bike - Time 72 min 16 sec - Distance 22.16 miles

Today was wild , CNS up n down , shakey , dry heaves .... holy shit I love this sport !!! WOOOOOOOOOOOOOOOOO!!!!!

Did you know the most PAINFUL fucking thing to do with a weight for 8 seconds is push it as hard as you can and not have it move ?
* Pro tip - it doesn't until you stop trying to press it then everything that was max effort shoving for that 8 seconds bursts into flames haaahahahaha
OY GEVALT !!!

Head was excited to start the project , body was into it , took a lot out of me today I can't lie , I went 3 rounds with King Kong ... too bad I knocked him out ! HAH !!

Supersets - bench warm up to progression - #5 increase each superset
Straight Arm Lat Pulldowns - #20 x20
Cable Underhand Rows - #20 x20
1 min pause
Cable Face pulls - #20 x20
Tri Pushdowns - #20 x20

Bench - 3x15 Progressive
135x15 - 140x15 - 145x15

Neural Overlay Work -
Speed Bench - 60# chains - 65% 1rm - 6x3 - FAST
Warm up - ebx5 superset - ebx5 superset
Working Sets - Right to 205 on the bar and the chains
205 x3 x3 x3 x3 x3 x3

Iso Bench - 3x8 second push/hold - MAX EFFORT - Christ these burn when you stop pushing that hard for a few seconds WOW.
Set pins 4 inches or so off my chest - elbows just above parallel barely - 455 on the bar - no way i'm moving that its just to shove on.
455 x8sec x8sec x8sec

Push Press - 4x5 - EXPLOSIVE - Dr told me with my spine and nerve issues that OHP is something to avoid ... yeahhhh well neener neener neener
Testing Testing - 95x5 - Less Filling
Testing Testing - 115x5 - Tastes Great
Working Sets - 135x5 - I like it!
Up we go - 135x5 - 140x5 - 145x4+1

*dry heaves then a few sips of coffee and a banana*

Seated Press - 3x15 Progressive
100x15 - 105x15 - 110x13+2

Lat Pulldowns - 3x15 Progressive
100x15 - 105x15 - 110x12+2+1

Low Cable Rows - 3x15 Progressive
100x15 -105x15 - 110x15

Working Face pulls - 3x15 Progressive
35x15 - 40x15 - 45x13+1+1

Cable Curls - 3x15 Progressive
35x15 - 40x15 - 45x11+3+1

External Rotations -3x15 Red bands + 5 twists
Bands x15 x15 x15

Abs - Mixed
Bent Leg Lifts - 2 sets of 35
Paloff Press - 2 sets of 40 - 20 each side