Yano's old man lifts such and so forth

[Yano]

[MEDIA=youtube]0L_-Oh_Qaek, list: PL4TymVXZSV80OaiREIb47QeXICb06_2V-[/MEDIA]



Feb 21 '25 - Iron Abyss

Squat Focus - week 2 peaking phase test

202.3 body weight

1430 cals headed to 3300

60 min cardio - 30 before 30 after - 17 miles - 114/116bpm



In the timeless words of our great American philosopher the Kool-Aid Man - " OH YEAHHHH !! "



Hinge fired well , hips felt good , knees were in it to win it.



Just one of those days where it all flows and feels like its supposed to , no heroics , no big reaches , just some good solid work.



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 -

Squats - Comp Height Box/bench - SSB

Warm up no box - ebx4 ebx4

Progression no box - 150x4 - 200x4 - 240x4 - 290x4 - 330x4

Box Working Sets - 390x4 - 405x3

*PAP Pairings - 420x1 + 14" Box Jump - 420x1 + 14" Box Jump - 435x1 + 14" Box Jump - 450x1 + 14" Box Jump

**Back Off Sets - 380xamrap 7* - 330xamrap 8* - 310xamrap 10*



Good Mornings - High to low - SSB - Iron Abyss

235x5 - 245x4 - 255x3 - 265x2 - 275x1 - 285x1



Zercher Squats - Dead Bar - Iron Abyss

250x5 - 270x4 - 290x3 - 310x2 - 330x1 - 350x1



Shrugs - Stiff Bar - Iron Abyss

295x5 - 315x4 - 335x3 - 355x2 - 375x1 - 395x1

*Back Off Sets - 320xamrap 8* - 280xamrap 10* - 260xamrap 12*



Paloff Press - double looped red mini - 4 sets of 12

---

Tonights final single on the box , close feet , get some quad in there , didnt move too bad , lil foot shift on the right side thats my when it feels like i roll back instead of sit , i need to reset that foot a bit.

Had good speed , 95% 1rm

450
https://streamable.com/u4x619

[Yano]

https://www.youtube.com/watch?v=cxhj1Is7HpY

Feb 22 '25 - Iron Abyss
​Saturday Pulling Focus - peaking phase test week 2
202.4 body weight
1380 cals headed to 3300
60 min cardio - 30 prior 30 after - 17.3 miles 116bpm

​Pull day , its short and fun , tried some actual Tbar style rows using my straps for the handle and according to the way my back feels it worked. Close grip I couldnt really keep the strap pulled straight to keep it very wide as the weight increased.

Fun day all around with no issues to speak of

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

Lifts -
Pendlay Rows - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x4 - 185x4 - 225x4
Working Sets - 250x4 - 270x2
*PAP Pairing - 290x1 + 4 ExPullups - 290x1 + 6 ExPullups - 310x1 + 6 ExPullups - 330 +4 ExPullups - oy vey this is the end of 20lb jumps haahaha
**Back Off Sets - 265xAmrap 8* - 235xAmrap 10* - 215xAmrap 12*

Meadows Rows - Iron Abyss
Progression - 115x4 - 125x3
*PAP Pairings - 135x1 + 4 ExPullups - 135x1 + 6 ExPullups - 145x1 + 6 ExPullups - 155x1 + 4 ExPullups
**Back Off Sets - 125xAmrap 8* - 110xAmrap 12* - 105xAmrap - 14+1*

T-ish Bar Rows - 5's to Infinity - kinda sort of maybe - Used figure 8 strap for a handle around the bar for close grip rows - first time doin these , felt good.
Working Sets - 90x5 - 135x5 - 185x5 - 225x5 - 250x2x2
Back Down the Ladder - 250x2x1 - 225x4x1 - 185x8 - 135x12 - 90x14+2

Rear Delt Flys - Double loop red mini band - 4 sets of 12

Planks - 3 sets of 3x30 sec - 3 right side - 3 left side - 3 raised feet wall

[Yano]

https://www.youtube.com/watch?v=Qoe_mOGHyT8



Feb 23 '25 - Iron Abyss

​Sunday Active Recovery - Peaking Phase Test week 2

202.4 body weight

1740 cals headed to 3300

60 min cardio - 30 before - 30 after - 17.1 miles 114/116bpm



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 / 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

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Planks - Bent Arm Wall - 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

Standing Forward Fold 2x30 sec

Seated Forward Fold 2x30 sec

Cobra Stretch 3x30 sec



DB Work -

DB Row 3x20 - 25#

Bicep Curls 3x20 - 20#

Flat DB Press 3x20 - 30#

Incline DB Press 3x20 - 30#

[Yano]

https://www.youtube.com/watch?v=t24ij5kI2cg



Feb 24 '25 - Iron Abyss

Dead Monday - Peaking Phase Test Week 3

202.4 body weight

1368 cals headed to 3300

hours of cardio - below for explanation - 30 min on bike 13.7 miles



OK we have a Gambrel roof , house looks like an old Amish barn when the weather warms after a storm any ice snow thats up there avalanches into the yard, this time it blocked off the back door and being it's warm today and sposed to be in the 50s tomorrow I had to move it before it melted and came back into the basement.



So the first warm up of the session was 4 hours or so of busting up ice with pick ax and shovel to move it all , the joys of living in the middle of no where.



Definitely took its toll on my strength , stamina and grip for the day.



Got as far as I could and called it for common sense reasons.



I'll simply repeat today next Monday when I'm fresh.



Stretches -

4 hours of chopping and shoveling

Cup of Coffee -

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 - Peaking Deads today no accessories - Iron Abyss

Warm up - ebx5 ebx5

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

Working Sets - 485x3 - 500x1

*PAP Pairings - 500x1+ 4 40" Broad Jump (fatigue from ice breaking and shoveling showing) - 515x1+ 6 41" Broad Jump - 535x1 + 6 40" Broad Jumps - 550x1 stalled at knees just no gas left to grind + 4 38" Broad Jumps



No Jump Power Cleans - 3x6 - training form and movement - static weight

135x6 - 135x6 - 135x6



Abs - Bent Leg Lifts 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=H2DVpgyJ...6x&index=8



Feb 25 '25 - Iron Abyss

Active Recovery Tuesday - Peaking Phase Test week 3

202.6 body weight

1360 cals headed to 3300

60 min cardio 16.8 miles - 30 min before - 30 min after - increased tension by 1/4 turn of the dial - no clue what that equates to - 116/118bpm - did bring my heart rate up over all so that's good



Finished the rest of the ice n snow this morning being we got some rain moving in so 2 hours of chipping chopping and shoveling to start with.



Hit 30 min on the bike and it was off to the races.



Was stiffer than a 3 peckered rooster in a new hen house before the workout - afterward , like a shiny new penny , ready to roll !!



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 / 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

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Sets of Planks - Bent Arm Wall - 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

Standing Forward Fold 2x30 sec

Seated Forward Fold 2x30 sec

Cobra Stretch 3x30 sec



DB Work -

Lu Raise - 3x20 - 5#

DB Row 3x20 - 20#

Bicep Curls 3x20 - 20#

Flat DB Press 3x20 - 25#

Incline DB Press 3x20 - 25#

[Yano]

https://www.youtube.com/watch?v=p3TYriU2-jo



Feb 26 '25 - Iron Abyss

Bench Wednesday - Peaking Phase Test - Week 3

202.6 body weight

1595 cals headed to 3300

Cardio 1 hour of shoveling - 60 min stationary bike - 16.6 miles still at increased tension - 118/120bpm



Today was a damn good day all around bench moved well , was short n sweet.



Wasn't happy with Mondays deads stalling out and did some pulling which went way better than expected due to a miscalculation on my part which I'll explain below.



Bench moved with purpose and felt good , a bit fatigued from all the snow and ice moving this week but nothing that held us back any.



Head was in it, heart was full of beautiful rage and pretty fire WOOOOOOOOOOOOO! loving it.



Stretches - Looped red mini

Band Pulls 2x10

Band Press 2x10

Band Xover 2x10

Band YRaise 2x10

Band Face Pulls 3x15



Lifts -

Bench - Iron Abyss

Warm up - ebx5 ebx5

Progression - 135x3 - 185x5 - 225x3 - 245x3

Working Sets - 285x3 - 295x2

*PAP Pairings - 305x1 + 4 ExPushups - 315x1 + 6 ExPushups - 325x1 + 6 ExPushups - 335x1 + 4 ExPushups - WOOOOOOO! grindy AF but it should have been ol lady werent home yet to film was a good one



Lower Stretches -

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Planks - Bent Arm Wall - Right Side - Left Side - 30 sec each

Superman's 3x30 sec



Wanted to do some speed pulls which .. well went as usual over board ? ?



Grey Bands - Explanation - ok I have been calculating the bands from the BOTTOM of the pull the way I have been taught - 2 grey bands adds 230lbs at 48 inches - 115 each



Tonight I pulled one and held it and had the ol lady measure from hook up over the bar to the opposite hook with her sewing tape , 70 inches that is 168 lbs each for a total of 336 at the top in dynamic tension.



So I listed the final singles in the videos with the starting weight from the floor - bottom tension/top tension for reference.



Deads - Speed Pulls - Triples to infinity and beyond

Warm Up - ebx5 ebx5

Progression - 135/2x3 - 225/2x3 - 315x3 - 365x3

Working Singles - 405/2x1 - 405/2x1 - 455/2x1 - 470/2x1



Final single - 405+230/336 - 635 Bottom /741 Top



https://streamable.com/lqosmk



455+230/336 - 685 Bottom / Top 791



https://streamable.com/aeaqfs



470+230/336 - 700 Bottom / Top 806 *PR city baby



https://streamable.com/v87hws



Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=aoNiavLPU1Y



Feb 27 '25 - Iron Abyss

Active Recovery Thursday - Peaking Phase Test Week 3

202.6 body weight

2388 cals headed to 3300

60 min cardio at increased tension - 30 before - 30 after - 16.4 miles 120/122 bpm



Was a good day all around , got some rest , enjoyed the day got the bugs n kinks out , I feel 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 / 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

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Sets of Planks - Bent Arm Wall - 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

Standing Forward Fold 2x30 sec

Seated Forward Fold 2x30 sec

Cobra Stretch 3x30 sec



DB Work -

Lu Raise - 3x20 - 5#

DB Row 3x20 - 20#

Bicep Curls 3x20 - 20#

Flat DB Press 3x20 - 25#

Incline DB Press 3x20 - 25#

[Yano]

https://www.youtube.com/watch?v=EfM6Ymr2...rt_radio=1

Feb 28 '25 - Iron Abyss
Squat Friday - Peaking Phase Test - Week 3
203 body weight
2470 headed to 3300 - late work out
60 min cardio - 16.8 miles at increased tension - 120/122bpm

Today was a good one , kept to the program for squat progression no big reaches or dumb shit today just solid work in and out quick , clean and quiet.

Everything felt good and had decent speed to it until the end.

Some have noticed my Box Squatting form isn't exactly textbook perfect ,, you are correct !!

With the damage and repair to my hip and left leg combined with being a bit crooked from the stroke Grampy don't move exactly like the diagrams.

I just what I can to keep the flies off me as best I can.

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

Lifts -
Squats - Iron Abyss - SSB - Peaking Week 3
Warm ups - ebx5 ebx5
Progression - 150x6 - 240x5 - 330x4 - 380x3
Work Sets - 405x3 - 420x1
**PAP Pairings - 420x1 + 4 14" Box Jumps - 435x1 + 6 14" Box Jumps - 450x1 + 6 14" Box Jumps - 465x1 + 4 14" Box Jumps

Even during peaking I hate doing just one lift soooo .... a tiny bit extra just cus.

Calf Raises - SSB - 1x3 Tempo Squats with the weight jump - TS count > 3 down 2 in the hole 1 up
Set 1 - TS 240x3 + 20 Calf Raises
Set 2 - TS 260x3 + 20 Calf Raises
Set 3 - TS 280x3 + 20 Calf Raises
Set 4 - TS 300x3 + 20 Calf Raises

Abs - Paloff Press - double looped red mini 4 sets of 12

[Yano]

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



March 1 '25 - Iron Abyss

Row Row your boat Saturday - Peaking Phase Test Week 3

202.8 body weight

1713 cals headed to 3300

Cardio Change - 100 body weight squats 15 min stat bike before - 100 body weight squats 15 min stat bike after - 30 min riding total 8.46 miles - 120/122bpm



Today was a good day , we rowed and rowed , pulled up , pulled out , pulled down , I got no complaints at all.



Stretches - Looped red mini

Band Pulls 2x10

Band Press 2x10

Band Xover 2x10

Band YRaise 2x10

Band Face Pulls 3x15



Lifts -

Pendlay Rows - Iron Abyss

Warm Ups - ebx5 ebx5

Progression - 135x3 - 185x3 - 225x3

Working Sets - 275x3 - 295x1

*PAP Pairings - 295x1 + 4 ExPullups - 315x1 + 6 ExPullups - 335x1 + 6 ExPullups - 345x1 +4 ExPullups

​**Back Off Sets - 270x6 - 240x8 - 220x11



Meadows Rows - Iron Abyss

​Progression - 125x3 - 135x1

*PAP Pairings - 135x1 + 4 ExPullups - 145x1 + 6 ExPullups - 155x1 + 6 ExPullups - 165x1 +4 ExPullups

**Back Off Sets - 130x9 - 115x12 - 110x12



Band Pull Out/Down rear delts/lats - double looped red mini - 4 sets of 12



Abs - Field goal sit ups - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=_XI1DD_vJuY

March 2 '25 - Iron Abyss
​Active Recovery Saturday - Peaking Phase Test - Week 3
203.3 body weight
2158 cals headed to 3300

Cardio - New Plan - 100 body weight squats + 15 min stat bike prior - 100 body weight squats + 15 min after - Stat bike was 8.8 miles 120/122 bpm

Today went great , legs feel good two days into adding in the bw squats , see how that progresses over the week and if any fatigue builds up.

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 / 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
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Sets of Planks - Bent Arm Wall - 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
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec

DB Work -
Lu Raise - 3x20 - 5#
DB Row 3x20 - 20#
Bicep Curls 3x20 - 20#
Flat DB Press 3x20 - 25#
Incline DB Press 3x20 - 25#