Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=tMDFv5m18Pw

March 15 2025
Row Row Row your boat Saturday
Peaking Phase Test Week 4
204.1 body weight
1260 cals headed to 3300
Cardio - 100 bw squats - 30 min stat bike 8.5 miles 120/122bpm

Today was a nice fun day of rowing around the gym. Everything felt good and went well but the coming deload is going to be sweet I aint gonna lie.


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

Lifts -
Pendlay Rows - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
​Working Sets - 230x10 - 250x5 - 270x4 - 285x3 - 305x2 - 320x1
Amrap Set - 215x11+1

Meadows Rows - Iron Abyss
Working Sets - 115x10 - 125x5 - 135x4 - 140x3 - 150x2 - 160x1
Amrap Set - 105x12

Landmine Rows - Iron Abyss
Working Sets - 165x10 - 180x5 - 195x4 - 205x3 - 220x2 - 230x1
Amrap Set - 155x10+1+1

Rear Delts - Looped Red Mini - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=d-diB65scQU



March 16 '25 - Iron Abyss

Active Recovery Sunday

203.9 body weight

3285 cals finished the day

Cardio - 100 BW squats - 30 min stat bike - 15 before 15 after - 8.4 miles 120bpm



Posting this up a day late , it all went well , was a nice easy day off.



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=kFr8SdOS5ic

​March 17 '25 - Iron Abyss
Dead Monday - Deload
204 bodyweight
1580 cals headed to 3300

Cardio 100bw squats - 30 min stat bike , 15 before 15 after - 8.7 miles 122bpm

Today was a fun day , short n sweet. Tried to use today not just for the deload but to work some speed on the bar and get it moving.

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 - Deads - 3x3 @ 65%
Warm up - ebx5 ebx5
​Progression - 135x3 - 225x3 - 315x3
Working Sets - 365 x 1x1x3 - 365x 1x1x3 - 365x 1x1x3

https://streamable.com/6o1ccl

Decicit Deadz - 3x5 @ 50% 2"
Working Sets - 280x5 - 280x5 - 280x5

https://streamable.com/gz6mzn

Rack Pulls - 2x6 @ 60% - hole below knee
Working Sets - 340x6 - 340x6

https://streamable.com/2wkwx1

Shrugs - #135 - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=b6_3exe8KTg



March 19 '25 - Iron Abyss

Bench day deload fun

204 body weight

1900 cals headed to 3300

Cardio - 100 bw squats - 30 min stat bike 8.2 miles 120/122bpm



Today was fun and simple added some chains just cus and knocked it out.



Everything feels good today.



Stretches -

Wall Angels 2x10

​OH Reach Stretch 2x30 sec

Band Pulls 2x15

Band Press 2x15

Band X-over 2x15

Band Y-Raise 2x15

Band Face Pulls 3x15



Lifts -

Comp Bench - Full Stops - 3x5 65% 1rm + 40 in chains

Warm up - ebx5 ebx5

Progression - bar + chains = 85# - 85x5 - 175x5 - 225x5 - 245x5

Working Sets - 255x5 - 255x5 - 255x5



​Inc DB Press - 3x12 - 35# - 35x12 - 35x12 - 35x12



​Rear Delt Flys - Looped red mini - 2 sets of 15



Lateral DB Raises - 4x10 - 15# - 15x10 - 15x10 - 15x10 - 15x10



Bent Rows - 3x8 - 60% 1rm - 165# - 165x8 - 165x8 - 165x8



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



Doorway Stretch 2x30 sec

Cat Cows 3 sets of 10

[Yano]

https://www.youtube.com/watch?v=kNiUfwHJF6E



March 20 '25 - Iron Abyss

Deload week - active recovery Thursday

204.2 bodyweight

2450 cals headed to 3300

Cardio 100bw squats - 30 min stat bike - 8.5 miles 120bpm



Yogalicious Stretchiness and Things - typical active recovery day



Got out the bad and the good in and yeehaw !



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:

DB Bird Dog Rows - 3x15 - #30
​Hammer Curls - 3x15 - #25
Inc DB Press - 3x15 - #30
Lu Raise - 3x15 - #10

[Yano]

https://www.youtube.com/watch?v=xMaE6toi...w&index=18



March 21 '25 - Iron Abyss

Deload Friday Squats

204.2 body weight

3280 cals for the day

Cardio 100bw squats - 30 min cardio 8.3 miles 120bpm



Day late on the post this way Fridays work out , simple easy deload squat day , nothing special.



Everything felt good.



Stretches -

Knees to chest 3x20 sec

90/90 Stretch 2x30sec

Deep Squat Hold 2x30 sec

Ankle Circles 2x10 each direction

Hip Circles 2x10 each direction



Lifts -

Squats - 65% 1rm 3x3 -

Warm up - ebx5 - ebx5

Progression 135x5 - 225x4 - 315x3

Working Sets - 325x3 - 325x3 - 325x3



Belt Squats - 3x12 - 90# - 90x12 - 90x12 - 90x12



Step ups - 20" - 2x10 each leg



Planks - 3x30 - left - right - flat feet on wall



Abs - Bent leg lifts - 5 sets of 20



Cool Down -

Ham Stretch 2x30sec

Pigeon Pose 2x30sec each side

[Yano]

https://www.youtube.com/watch?v=zRvRed0Y...I&index=20



March 22 2025 - Iron Abyss

Row Row Row Your Deload Saturday

204.3 body weight

2563 cals headed to 3300

Cardio - 150 bw squats - gave the knees n hips a break on pedaling today



Today was fun n fiesty. In an out quick clean n quiet. Everything moved well with nothing to complain about.



Stretches -

Band Pull Aparts - 3x15

Dead Bugs - 2x20 each leg

Bird Dogs - 2x20



Lifts -

Pendlay Rows - 65% 1rm - 3x5

Warm up - ebx5 ebx5

Progression - 135x5 - 185x5

Working Sets - 225x5 - 225x5 - 225x5



Meadows Rows - 60% 1rm - 3x8

Working Sets - 95x8 - 95x8 - 95x8



TBar Rows - 65% 1rm - 3x8

Working Sets - 135x8 - 135x8 - 135x8



Rear Delt Flys - Double looped mini - 3 sets of 15



Abs - Field Goal Sit Ups - 5 sets of 20



Cool Down -

Lat Stretches - 2x30 sec each side

​Theragun - Lats - Traps - 2 min

[liftsiron]

Thanks for posting.

[Yano]

Thanks for posting.

Anytime man , if any of the whacky shit I do motivates folks or shows em something different , I'm all for it , that's why I enjoy folks logs. Ya never know what training gems you'll find.

---

March 3 2025 - Iron Abyss
PR Testing Week
204.4 body weight
3250 cals for the day
Cardio After lifts - 15 min stat bike - 100 bw squats - 4.3 miles

Monday was real simple see how far up the ladder we climb. It went well.

Treated it like a meet day and took my time gave it a couple of songs between pulls.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cosack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold


Deads -
Warm up - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x3 - 385x2
Working Singles - 405x1 - 465x1
Opener - 525 - moved well
2nd Att - 550 - moved ok too
3rd Att - 575 - WOOOOOOOOOO! and were there baby , I wanted 580 ,, might of got it but hedged my bet and it locked out. Straps and a grind but its there .. not meet ready mind you ,, too long in my hands without the straps , but it will be there soon enough.

Ol lady was tending to the rugrats so I only got the first pull on video , one of these days I gota get a camera n tripod or some shit so I dont have to ask her all the time.


[URL unfurl="true"]https://streamable.com/drd5ew[/URL]

[Yano]

https://www.youtube.com/watch?v=mtK6pdUKmio



March 26 '25 - Iron Abyss

Bench Testing

204.2 body weight

1845 cals headed to 3300

Cardio - 30 min stat bike 8.6 miles - 120/122bpm



Today was simple , hop on the bench and climb to the top of the ladder.



Everything went well up until the left front delt started to tell me to go fuck myself and I called it.



Stretches -

Band Pull 2x10

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Facepulls 3x15



Lifts -

​Comp Bench with all the pauses - Solo today so I called it myself and still went 2 for 3 hahaahah blew my own RACK command ?

Warm up - ebx5 - ebx5

Progression - 95x5 - 135x4 - 185x3 - 225x2 - 275x1

Work -

295x1*last years meet bench

1st Att - 315x1

2nd Att - 335x1

3rd Att - 350x1 - grinder , right delt front delt is pissed but it locked out , Money ! so its all good in the hood what don't kill me heals and makes me stronger



Felt good from Monday so I did some quick pulling ,, just cuz

Deads - Doubles til they didn't

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 515x1x1



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