Yano's old man lifts such and so forth

[Yano]

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



Feb 11 '25 - Iron Abyss

​Tuesday - Active Recovery

201.7 body weight

​2742 cals headed for 3000 - late workout

60 min cardio - 30 prior - 30 after - stationary bike 17 miles - 112/114bpm



Today felt good , no undue aches or pains from pulling heavy again.



Hit the stretches n yoga today for recovery , didn't mess with the db circuit.



Feel like a shiny new penny looking forward to bench work tomorrow , see how it goes.



Hip Mobility:

90/90 Stretch 2x30 sec per side

Hip Circles 2x10 each direction

Pigeon Pose 2x30 sec per side



Shoulder Mobility:

Arm Circles 2x10 each arm each direction

Wall Angels 2x10

Band Pull-Apart 3x15

Band Press 3x15

Band Face Pulls 3x15

Overhead Reach Stretch 2x30 sec per side



Ankle Mobility:

Ankle Circles 2x10 each side

Deep Squat Hold 2x30 sec

Lunge w/slow slight twist 2x10 per side



Lower Back Mobility:

Cat-Cow Stretch 2x10 reps

Thread the Needle 2x10 each side

Child’s Pose 2x1 min hold



Core Activation & Stability:

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Side Plank 2x30 sec per side

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Planks - Flat - Right Side - Left Side - 30 sec each

Superman's 3x30 sec



Stretching:

Hamstring Stretch 2x30 sec each leg

Hip Flexor Stretch 2x30 sec each side

Piriformis Stretch 2x30 sec each side

Seated Forward Fold 2x30 sec

Cobra Stretch 2x30 sec

[Yano]

https://www.youtube.com/watch?v=LCMr7_OLHVk

Feb 12 '25 - Iron Abyss
Wednesday - Bench Focus
202 body weight - scales moving in the right direction
1575 cals headed to 3300 - raised the limit another 300 during peaking phase
60 min cardio - 30 min before 30 min after - 17.2 miles 114bpm

Well today was subpar at best , energy level and power just never came up where I needed it. Got in some good work over all but everything just felt flat with no real pop to it.

Stretches =
Arm Circles - 2x10 each arm/direction
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Facepull 3x15

Lifts -
Comp Bench - Full Pauses - Iron Abyss
Warm up - ebx5 ebx5
Progression - 265x1x1x1x1x1 - 275x1x1x1x1 - 285x1x1x
*PAP Pairings - 285x1 + 4 ExPushups - 295x1 +6 ExPushups - 295x1 + 6 ExPushups - 305x1 + 4 ExPushups*Grindy AF left unsatisfied in my heart of darkness
*added red mini bands for over head assist - 315x1 - 325x1 - 335x1 - 345x1 - 355xfail rowed it off
*Back Off Sets - 245x6 - 215x8 - 200xamrap 8* keep track

Spoto Press - 3x6 - 65% 1rm - slight progression
215x6 - 220x6 - 225x6

Decline Bench - 4x8 - 70% 1rm - slight progression
235x8 - 240x8 - 245x6+2 - 250x6+1+1

Bent Rows - 4x6 - 70% - slight progression
215x6 - 220x6 - 225x6 - 230x6

Paloff Press - double looped red mini - 4 sets of 8

[Yano]

https://www.youtube.com/watch?v=UmGqdd-p...k&index=13

Feb13 '25 - Iron Abyss
Active Recovery Wednesday
201.9 body weight
1565 cals headed to 3300 - 300 increase during peaking
60 min cardio - lil slower pace for recovery - 16.5 miles , 112bpm

Today was nice , just the active recovery routine.

Shake out the cobwebs and keep it all shiny. Motion is Lotion.

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

Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side

Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold

Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec

Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec

Db Work -
Db Rows 3x20 - 25#
Bicep Curls 3x20 - 20#
Flat Db Press 3x20 - 30#
Incline Db Press 3x20 - 30#

[Yano]

https://www.youtube.com/watch?v=V87quS106N4

Feb 14 '24 - Iron Abyss
Friday - Squat Focus
202.2 body weight
1565 cals headed to 3300
60 min cardio - 30 prior - 30 after - 17 miles 112/114bpm

Today was a good solid work day. Feeling tired n a bit fried but it all went really well I got no complaints.

Head was into it, hinge fired on time and kept up through the entire work day.

Stretches -
Ankle Circles - 2x10 each leg/direction
Hip Circles - 2x10 each leg/direction
90/90 stretch - 2x30 sec hold
Knees to chest - 4x20 sec hold
Pelvic Tilt - 2x20
Pelvic Raise - 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cobra Stretch 2x30 sec hold
Superman's 3x30 sec hold
Planks 2 flat 2 left 2 right - 30 sec hold each
Cat Cows - 2x10
Childs Pose - 2x1 min hold

Lifts -
Squats - Comp Level Box - SSB - Iron Abyss
Warm up - ebx5 ebx5
Build up - 150x3 - 240x3 - 290x3 - 330x3
Working Sets - 380x1x1x1x1x1 - 390x1x1x1x1 - 405x1x1
*PAP Pairings - 405x1 + 14" Box Jump - 420x1 + 6 Box Jumps - 420x1 + 6 Box Jumps - 435x1 + 4 Box Jumps
Back Off Sets - 380x6 - 330x6 - 310xamrap 9 *keep track

Good Mornings - High to low standing - SSB
230x5 - 240x4 - 250x3 - 260x2 - 270x1 - 280x1
*Back off Sets - 225x6 - 200x6 - 185x6

Zercher Squats - Iron Abyss - Dead bar
245x5 - 265x4 - 285x3 - 305x2 - 325x1 - 335x1
*Back off Sets - 270x6 - 235x6 - 220x6

Shrugs - 70% - Dead bar - 3x8
330x8 - 330x8 - 330x6+2

[Yano]

https://www.youtube.com/watch?v=LI10I3eXUSI

​Feb 15 '25 - Iron Abyss
Saturday - Pulling Focus
202 body weight
1695 cals - headed to 3300
60 min cardio - Stationary bike - 30 before 30 after - 17.2 miles 114bpm

Good upper day today ,pulled and pulled til our pullers were sore ... play on words from DrSeuss. Today felt great.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15

Lifts -
Pendlay Rows - Iron Abyss - Dead bar
Warm up - ebx5 ebx5 - 135x5 - 185x5
Working Sets - 225x5 - 245x4 - 265x2
*PAP Pairings - 265x1 + 4 ExPullups - 285x1 + 6 ExPullups - 285x1 + 6 ExPullups - 305x1 + 4 ExPullups
**Back Off Sets - 245xamrap*8 - 225xamrap*10 - 205xamrap*11

Meadows Rows - Iron Abyss - Stiff Bar
Working Sets - 100x5 - 110x4 - 120x2
*PAP Pairings - 120x1 + 4 ExPullups - 130x1 + 6 ExPullups - 130x1 + 6 ExPullups - 140x1 + 4 ExPullups
**Back Off Sets - 115xamrap*10 - 100xamrap*12 - 95xamrap*13

Rear Delt Flys - Looped Red Mini - 4 sets of 15

​Bent Arm Wall Panks - 3x45 sec hold

Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=vBrnBGW_..._2&index=9

Day Late on the post

Feb 16 '25 - Iron Abyss
​Sunday Active Recovery
202.1lbs body weight
3260 cals for the day total
60 min cardio - stationary bike - 17.2miles - 114bpm

Sunday was just a nice stretchy day , lil bendy , lil twisty. Good stuff !

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

Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge w/slow slight twist 2x10 per side

Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold

Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec

Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec

[Yano]

https://www.youtube.com/watch?v=kaIZWjIt...oo&index=7



Feb 17 '25 - Iron Abyss

Dead Monday

202.3 body weight

1568 cals headed to 3300

60 min cardio - stationary bike 17.1 miles - 112/114bpm



HOOORAH and shit !!



Today was a good solid work day despite shattering another tooth. I still got 14 of em 5 for eatin the rest are just for showing.



Full speed ahead n damn the torpedoes !!



Hinge fired well , forge was hot , head was focused , had decent speed on the bar throughout the main movers , I got nothing to complain about.



Stretches -

90/90 Stretch 3x30 hold - Cobra Stretch 3x30 hold - Knees to chest 4x20 sec hold - Dead Bugs 2x15 per side - Bird Dogs 2x15 per side - Side Plank 2x30 sec per side - Pelvic Tilt 2x20 slow reps - Pelvic Raise 2x20 slow reps - 3 Planks - Flat - Right Side - Left Side - 30 sec each - Superman's 3x30 sec - Cat Cows 2x10 - Childs Pose 2x1 min hold



Lifts -

Deads

Warm ups - ebx5 ebx5

Build up - 135x5 - 225x5 - 315x3 - 365x2 - 405x1

Working Sets - 465x5 - 485x4 - 500x2

*PAP Pairings - 500x1 + 4 42" Broad Jump - 515x1 + 6 44 " Broad Jump - 515x1 + 6 42" Broad Jump - 535x1 + 4 42" Broad Jump - jump distance are averaged across each set

Back Off Sets - 430xamrap 7* - 375xamrap 9* - 350xamrap 10+1*



Final single of each set of Deads



465

https://streamable.com/n759sb



485

https://streamable.com/kkftaw



500

https://streamable.com/3wjgbl



515

https://streamable.com/glrhnz



535

https://streamable.com/0t5tms



Deficits - 2" - 3x4 - 75% - slight progression

420x4 - 425x4 - 430x4



Rack Pulls - 2x6 - hole below knee - 75% - slight progression

420x6 - 440x6



Shrugs - Iron Abyss

300x5 - 320x4 - 340x3 - 360x2 - 380x1

*Back off sets - 305x8 - 270x10 - 250x12



Abs - Bent Leg Lifts with slow twist - windshield wipers - 4 sets of 30

[Yano]

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



​Feb 18 '25 - Iron Abyss

​Tuesday Active Recovery

202 body weight

1165 cals headed to 3300

60 min cardio - stat bike - 17.5 miles - 114bpm



Bendy Stretchy Magic ?



Motion is lotion , just went down and got the dust off and everything shaken out, feels good.



Hip Mobility:

90/90 Stretch 2x30 sec per side

Hip Circles 2x10 each direction

Pigeon Pose 2x30 sec per side



Shoulder Mobility:

Arm Circles 2x10 each arm each direction

Wall Angels 2x10

Band Pull-Apart 3x15

Band Press 3x15

Band Face Pulls 3x15

Overhead Reach Stretch 2x30 sec per side



Ankle Mobility:

Ankle Circles 2x10 each side

Deep Squat Hold 2x30 sec

Lunge w/slow slight twist 2x10 per side



Lower Back Mobility:

Cat-Cow Stretch 2x10 reps

Thread the Needle 2x10 each side

Child’s Pose 2x1 min hold



Core Activation & Stability:

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Side Plank 2x30 sec per side

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Planks - Flat - Right Side - Left Side - 30 sec each

Superman's 3x30 sec



Stretching:

Hamstring Stretch 2x30 sec each leg

Hip Flexor Stretch 2x30 sec each side

Piriformis Stretch 2x30 sec each side

Seated Forward Fold 2x30 sec

Cobra Stretch 2x30 sec



Db Work -

Db Rows 3x20 - 25#

Bicep Curls 3x20 - 20#

Flat Db Press 3x20 - 30#

Incline Db Press 3x20 - 30#

[Yano]

[MEDIA=youtube]ZkqyIoYAXV8, list: RD7z25ZZ3DHds[/MEDIA]



Feb 19 '25 - Iron Abyss

Wednesday Bench Focus - week 2 peaking phase test

201.8 body weight

1280 cals headed to 3000

60 min cardio - 30 before lifting / 30 after - 17 miles - 112/114bpm



Today was a solid work day , everything felt good , moved well until the end , let's face it Grampy aint no monstah of the bench press I just like to pull shit haahaaha.



All in all a damn good day , I got no complaints.



Stretches -

Band Pulls 2x10

Band Press 2x10

Band Xover 2x10

Band YRaise 2x10

Band Face Pulls 3x15

Band Lat Pull Downs 3x15



Lifts -

Bench - Iron Abyss

Warm up - ebx5 - ebx5

Progression - 135x4 - 185x4 - 225x4

Working Sets - 275x4 - 285x3

*PAP Pairings - 295x1 + 4 ExPushUps - 295x1 + 6 ExPushUps - 305x1 + 6 ExPushUps - 315x1 + 4 ExPushUps

**Extra Credit Singles - Red Mini Band Overhead - slack at lock out - 325x1 - 335x1 - 345x1 - 355x1

***Back Off Sets - 255xamrap 8* - 225xamrap 10* - 205xamrap 10+1+1*



Spoto Press - 3x6 - 75% 1rm - slight progression - 240x6 - 245x6 - 250x5+1



Decline Bench - 4x8 - 70% 1rm - slight progression - 225x8 - 230x8 - 235x7+1 - 240x6+1+1



Bent Rows - 4x6 - 75% 1rm - straight weight - 240x6 - 240x6 - 240x4+1+1 - 240x3+3



Abs - Field Goal Sit ups - 4 sets of 12

[Yano]

[MEDIA=youtube]-RDlri1VvQs[/MEDIA]

Feb 20 '25 - Iron Abyss
Active Recovery Thursday - peaking phase test week 2
202.3 body weight
1620 cals headed to 3300
60 min cardio - bit slower pace just enjoying the ride - 16.3 miles - 112bpm

Today was just to keep the sticks n stones all aligned and greasy.
Swapped out Dbs for Mini Bands today

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

Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side 2x10 each direction
Deep Squat Hold 3x30 sec
Lunge w/slow slight twist 2x10 per side

Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold

Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
Planks - Flat - Right Side - Left Side - 30 sec each
Superman's 3x30 sec

Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Forward Fold 3x30 sec
Cobra Stretch 3x30 sec

Band Work -
Band Pull-Apart 2x15
Band Press 2x15
Band Xover 2x15
Band YRaise 2x15
Band Face Pulls 3x15
Band Lat Pull Downs 3x15