Yano's old man lifts such and so forth

[Yano]

[MEDIA=youtube]ru3gH27Fn6E[/MEDIA]

March 3 '25 - Iron Abyss
Monday - Deads - Peaking Phase Test - Week 3
203.3 body weight
2055 cals headed to 3300
Cardio - 200 body weight squats - 30 min stat bike - 8.7 miles 120/122bpm

Today started out great but bar speed seemed to trail off fast and we went to Grind City.

Damn good work day , we got all our numbers but it was hell , I actually paused at one point n recalculated the bar , I was sure I misloaded ... nope just heavy AF today

What moved well did ,, what didnt was slow and shakey but it all locked out so , bonus !!

No clips to share today ol lady isn't back from taking the kids to Wally World.

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 -
Deads - Iron Abyss - swapped broad jumps for boxes due to wet floor
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x4 - 315x3 - 365x1 - 405x1 - 455x1
Working Sets - 485x3 - 500x1
*PAP Pairings - 500x1 + 4 15" Box Jumps - 515x1 + 6 15" Box Jumps - 535x1 + 6 15" Box Jumps - 550x1 + 4 Box Jumps *damn near hada change muh drawers

Power Cleans - no jump - 6x2+
Progression - 135x2x2x2x2x2x2
Top Sets - 155x2 - 155x2 - 175x2 - 175x2 - 185x2 - 185x1

Hack Lift - behind the back dead lift - 4x4 progressive
Progression - 135x4 - 185x4 - 225x4 - 245x4

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

3 4 '25 - Iron Abyss
Active Recovery Tuesday - Peaking Phase Test - Week 3
203.4 body weight
3205 cals for the day / posted this the day after
Cardio - 100 bw squats 15 min stat bike before - 100 bw squats 15 min stat bike after - 30 min 8.8 miles - 122bpm

Good day to bend an stretch some 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 / 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#

---

3 5 '25 - Iron Abyss
Wednesday Bench Day - Peaking Phase Test - Week 3
204 body weight - scales still moving happily
1788 cals headed to 3300
Cardio - 100 bw squats 15 min cardio prior / 100 bw squats 15 min cardio after - 8.73 miles 120/122bpm

Today was a short fun peaking day , nothing much to brag up. Everything felt good moved well. Bar kept good speed until the final two reps. Damn fine day all around

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

Lifts -
Bench - comp - full pauses on singles -
Warm up - ebx5 ebx5
Progression - 135x5 - 185x4 - 225x3 - 275x2
Work Sets - 295x2 - 305x1
*PAP Pairings - 315x1 + 4 Ex Pushups - 325x1 + 6 ExPushups - 335x1 + 6 ExPushups - went for an extra 345x1 + 4 ExPushups - grinder but it locked out

Hammer Curls - 4x8 - 30x8 - 40x8 - 45x8 - 50x6+2

Lu Raises - 4x12 - 10x12 - 15x12 - 17.5x12 - 20x10+1+1

Abs - Paloff Press - Looped Red Mini - 4 sets of 12

[Yano]

https://www.youtube.com/watch?v=ss9VZ1FH...o&index=48



March 6 '25 - Iron Abyss

Active Recovery Thursday - Peaking Phase Test Week 3

203.8 body weight

2988 cals headed to 3300

Cardio - oy vey see below for complete - 100 body weight squats 15 min stat bike prior / 100 body weight squats 15 min stat bike after - combined 8.7 miles 122bpm



Woke up feeling good , ol lady was on the morning lumberjack crew , took down the morning wood , things were lookin pretty groovy ? ?



We head down to the kitchen she opens the basement door to bring down laundry and let the dogs out ,,, theres 3 inches of water down there already .... the joys of Maine



Drains were still partially frozen and with the rain during the night couldnt handle it ... so got that working , water taken care of , nothing got damaged its not our first rodeo most things are up on pallets.



So on top of normal cardio there was a few hours of snaking , chopping , shop vac'ing and sweeping.



WOOOOOOOOOO!!



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 2x20 per side

Bird Dogs 2x20 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 Bird Dog Row 3x20 - 20#

Bicep Curls 3x20 - 20#

Flat DB Press 3x20 - 25#

Incline DB Press 3x20 - 25#

Overhead DB Press 3x20 - 25#

[Yano]

[MEDIA=youtube]4Fz-mHGXgzs[/MEDIA]



March 7 '25 - Iron Abyss

Squatastic Friday - Peaking Phase Test Week 3

203.8 body weight

1740 cals headed to 3300

Cardio - 100bw squats 15 min stat bike prior / 100bw squats 15 min stat bike after - 8.8 miles total 122/124bpm



WOOOOOOOOOOOOOO! in the timeless words of the Kool Aid man - OH YEAHHHH !!!



Today went really well , bar had decent speed , I hit an extra rep on the reach and locked it out , damn good day all around.



Worked a couple of accessories for fun and called it.



Hack lifts ,,, hardest thing about these is getting the bar up over my giant fat ass haahahahah



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 - Box Squats Comp Height - SSB

Warm up no box straight bar - ebx5 ebx5

Progression - no box straight bar - 135x5 - 225x4 - 315x3 - 365x2 - 405x1

**Swap to SSB add in the box**

Progression - 150x3 - 240x3 - 330x3

Working Set - 420x2

**PAP Pairings - 435x1 + 4 14" Box Jumps - 450x1 + 6 14" Box Jumps - 470x1 +6 14" Box Jumps - 500x1 +4 14" Box Jumps



420

[URL unfurl="true"]https://streamable.com/warjzo[/URL]



435

[URL unfurl="true"]https://streamable.com/4t479k[/URL]



450

[URL unfurl="true"]https://streamable.com/sioxbr[/URL]



470

[URL unfurl="true"]https://streamable.com/ox8u02[/URL]



500*new mini me pr since losing weight last time at 500 or over I was 240

[URL unfurl="true"]https://streamable.com/g36yho[/URL]



Power Cleans - 4x4 - 135x4 - 155x4 - 175x4 - 185x4



Hack Lifts - 3x4 - done as singles - 3x4 - 275x1x1x1x1 - 315x1x1x1x1 - 365x1x1x1x1



275

[URL unfurl="true"]https://streamable.com/qlqpur[/URL]



315

[URL unfurl="true"]https://streamable.com/r1uk6o[/URL]



365

[URL unfurl="true"]https://streamable.com/djplds[/URL]



Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=u9FIc9IdMVs

March 8 '25 - Iron Abyss
Row Row Row ya boat Saturday - Peaking Phase Test Week 3
203.8 body weight
1535 cals headed to 3300
Cardio - 100 bw squats 15 min stat bike prior - 100 bw squats 15 min stat bike after - 8.9 miles total 122bpm

Today was an ok day , brachialis on the right arm isn't a happy camper but we got through it. No damage to speak up of just sore, tired and fatigued , grip is off.

Lifts went well , head was in it , plenty of fire in the forge to smelt the iron. Wasn't bad at all.

Stretches - Looped Red Mini
Band Pulls 2x15
Band Press 2x15
Band Xover 2x15
Band YRaise 2x15
Band Face Pulls 3x15

Lifts -
Pendlay Rows - Iron Abyss
Warm up - ebx5 - 135x5 - 185x5 - 225x3 - 275x2
Work Set - 295x2
*PAP Pairings - 315x1 + 4 ExPullups - 335x1 + 6 ExPullups - 345x1 + 6 ExPullups - 355x1 ugly half rep + 4 ExPullups
**Back Off Sets - 275x6+1 - 245x7 - 225x10

Meadows Rows - Iron Abyss
Work Set - 135x2
*PAP Pairings - 145x1 + 4 ExPullups - 155x1 + 6 ExPullups - 165x1 + 6 Expullups - 175x1 + 4 ExPullups
**Back Off Sets - 135x8 - 120x12 - 115x12

Tbar Rows - using figure 8 strap for handle - 5's to infinity
Progression - 90x5 - 135x5 - 185x5 - 225x5 - 245x5 - 265x3+1+1
*Back down - 265x2+2+1 - 245x4+1 - 225x5
**Amrap finish - 185x7 - 135x10 - 90x12

Rear Delts Flys - double looped red mini - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=cKbePq93CNk

March 9 '25 - Iron Abyss
Active Recovery Sunday - Peaking Phase Test Week 3
204.1 body weight - holy buddha batman !!
2020 cals headed to 3300
Cardio - can kiss my ass today , ain't squatting ain't biking - just gonna let it all recover

Today was a good day , just got in the active recovery action without the extra biking and squats.

Just wanted to let everything rest n recover fully for Mondays heavy pulling.

Right brachialis is still iffy on grip might be a strap on day ( that's a giggity )

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 2x20 per side
Bird Dogs 2x20 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 Bird Dog Row 3x20 - 20#
Bicep Curls 3x20 - 20#
Flat DB Press 3x20 - 25#
Incline DB Press 3x20 - 25#
Overhead DB Press 3x20 - 25#

[Yano]

https://www.youtube.com/watch?v=yvsQsao1F88



March 10 '25 - Iron Abyss

Monday Dead Focus - Peaking Phase Test Week 4

204.1 body weight

2255 cals headed to 3300

Cardio - 30 min stat bike - 200 bw squats - half before half after



Today sucked , felt off all morning a bit shaky got warmed up and it stayed with me , worked up to 535.



Dropped out from a seizure between singles called it there and thats about my day.



Petit seizure this time - shakes twitches didnt know where I was for a while



I'm going back to lay down



Oh the fucking joy.



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 -

Deadz - Iron Abyss

​Warm up - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2 - 385x1 - 405x1 - 465x1

​Double - 500x2

Work Singles - 515x1 dizzy took a few minutes to get my shit together - 535x1 shaky as fuck and dropped out sitting on the bench



Petit Mal Seizure - 1 set of 1

[Yano]

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



March 11 '25 - Iron Abyss

Active Recovery Tuesday - Peaking Phase Test - Week 4

204.0 body weight

2868 cals headed to 3300

Cardio - Cut it in half today - 100 bw squats - 15 min stat bike - 4.7 miles 120/122 bpm



Got in my stretching and yoga today between bullshitting on the web and napping in my chair.



Head still feels like it's full of mud.



​Left off the DB work 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

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 2x20 per side

Bird Dogs 2x20 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

[Yano]

https://www.youtube.com/watch?v=B_HSa1dEL9s

March 12 '25 - Iron Abyss
Wednesday is for Tiddies !! - Bench Focus
​Peaking Phase Test - Week 4
204.2 body weight
2888 cals headed to 3300
Cardio - 100 bw squats - 30 min stat bike - 17 miles - 120/122bpm

​Ok compared to Monday's fiasco today was a motherfucking bullseye baby !! TWANG !!

Bench all went really well for main working set , reached a bit for some lock out work at the top with bands ,, let me put it this way, Grampy fucked around
and found out

Stretches - Looped Red Mini
Band Pulls 2x15
Band Press 2x15
Band X-over 2x15
Band Y-Raise 2x15
Band Face Pulls 3x15

Lifts -
Bench - Iron Abyss
Warm Up - ebx5 ebx5
Progression - 135x5 - 185x4 - 225x3 - 275x2
Working Singles - 295x2 - 305x1
*PAP Pairings - 315x1 + 4 ExPushups - 325x1 + 6 ExPushups - 335x1 + 6 ExPushups - 345x1 + 4 ExPushups - this moved ok film crew was busy with the grandkids slow but not a huge grind

Ok This is where Grampy goes off reservation . . . lockout work cus ,, I get bored
Stayed at 345 added a band looped to each side and kept going

Bench - Overhead Method for lockout - red mini's on the assist
Doubles - 345x2 - 355x2 - 365x2 - 375x2
Singles - 385x1 - this moved really well so I thought hell lets jump to 405 and give it hell
1/4 Reps - " Gimme baby reps ,, baby reps " :ROFLMAO: - 405xwtf was I thinking - came off my chest well but died on the vine like a forgotten tomato in October.

Mrs Yano pulled a plate off each side for me and I racked it - Rescue 315x1

​Overhead Method - 385x1
https://streamable.com/lz3ncp

Squashed Grampy Method - 405xnope
https://streamable.com/7qvmcq

Ok here is where off the reservation turned into ... yo yo shhhh follow me , whisper mode motherfucker ...
Ol lady broke out for the market with the grand kids in tow ... no witnesses

I hate feeling vulnerable I hate feeling beaten and I fucking hate not trying so ..... seizures do all that and more I feel weak small vulnerable helpless ....

I gota get up I can't just lay here and bleed

Deadlifts -
Warm ups - ebx5 ebx5
Progression - no belt - 135x3 - 225x3 - 315x3 - 385x3 - 405x3 - added belt - 455x2
​Top Singles - 485x1 - 500x1 - 525x1 - 545x1 * beat Mondays clusterfuck by 10lbs :devilish: We Win !

Rear Delt Flys - looped red mini - 4 sets of 15

Abs - Field Goal Sit Ups - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=X3mRasO5bvo

March 14 '25 - Iron Abyss
Skwatz - Peaking Phase Test Week 4
204.1 bodyweight
1670 cals headed to 3300
Cardio - 100 bw squats 30min stat bike 8.5 miles - 120bpm

Today was fun , switched things up and played with the safeties a bit worked a couple of squat variations.

Last day of peak testing I've already exceeded where I wanted to hit so today was a fun change but I think we still got in solid work.

Hips feel strong , knee on the right side is calming down and doesn't feel so "full". 10/10 stars

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 - Feet on wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Cat Cows 2x10
Childs Pose 2x1 min hold



Lifts -
Squatz - sub maximal variations
A - Straight Bar - No Box

Warm up - ebx5 ebx5

Progression - 135x3 - 185x3 - 225x3 - 275x3 - 315x3 - 365x3 - 405x3* last years meet squat final weight - 425x1*PR for this block Comp Squat

B - SSB - Comp Box -

Progression - 150x3 - 200x3 - 240x3 - 290x3 - 330x3 - 380x3 - 420x3 - 440x2 - 460x1

​C - Tempo Work - Because self torture is fucking fun damn it !!

So these are like a bastard child of a Paused Squat/Tempo

3 down - Release at the bottom on the pins keeping tight - 1 up Big Boom

SSB - No Box

Build up - 150x5 - 200x5 - 220x5 - 240x5 - 260x5

Progressive Overload til out of gas - 280x5 - 300x4 - 320x3 - 330x2 - 340x1

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