Yano's old man lifts such and so forth

[Kubes]

Bad ass workout!

[Yano]

Bad ass workout!

Thanks man !!

---

https://www.youtube.com/watch?v=sh-J4GSPgAM

Dec 26 '24 - short program upper
Day after Christmas short short program
202.6 body weight
27 million calories - too many cookies to count
60 min cardio

Still got the house full so today was a super short n quick main mover and a few accessories , eazy peazy , in and out quick clean and quiet.

​Stretches -
Band Stretches - 2x10
Band Press - 2x10
Band Pull - 2x10
Band Face Pull 3x15

Lifts -
Comp Bench - Main Mover with PAP
Warm up - ebx5 - ebx5 - 135x5
Progression - 160x10 - 180x5 - 215x3 - 240x2 - 265x1
*PAP work - 265x1 + 4 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 6 Explosive Push Ups - 265x1 + 4 Explosive Push Ups
**Back Off Sets - 215x6 - 190x8 - 175xamrap *12 keep track

Spoto Press - 3x6 - 215x6 - 220x6 - 225x6

Curls - Long Bar - 4x8 - 70x8 - 75x8 - 80x8 - 85x8

Lu Raise - 2x10lb plates in each hand fingers through the holes - 3x15 - 15x15x15

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

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

Dec 27 '24 - Iron Abyss
Percentage Lower
202 bodyweight
1455 cals headed to 2700
60 min cardio - stat bike

Short program again today with the house still full. Use this for a half ass deload and just enjoy it.

Got in mains , couple of accessories and got out of there before the ol lady came after me with a switch.

Hinge fired well , bar had good speed on it until the last rep. Advanced on Squats and repeated Mondays heavy Deads.

Squats - SSB - Competition height box
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 250x5 - 295x3 - 330x2
Top Set Singles - 365x1x1x1x1x1
*Back Off Sets - 295x6 - 260x8 - 240xamrap *12

Deadlifts - Iron Abyss Progression
​Build up - 135x3 225x3
Progression - 270x10 - 320x5 - 380x3 - 420x1
Singles with PAP - 420x1 + 4 Broad Jumps 43" - 465x1 + 6 Broad Jumps 40" - 525x1 + 6 Broad Jumps 41" - 555x1 + 4 Broad Jumps 40" - came up much better than Monday and got it locked out
*Back Off Sets - 445x6 - 390x8 - 365xamrap *9 keep track

Stiff Leg Good Mornings - 70% of weeks top set - 4x8
185x8 - 190x8 - 195x8 - 200x8

Zercher Squats - 70% of weeks top set - 4x8 - 1 chain each side +20#
160+20x8 - 170+20x8 - 175+20x8 - 180+20x8

​Snatch Grip Shrugs - 70% of weeks top set - 4x8
235x8 - 240x8 - 245x8 - 250x8

Abs - Bent Leg Lifts - 4 sets of 30

[MindlessWork]

Killer lifts...keep kickin ass brother!

[Yano]

Killer lifts...keep kickin ass brother!

Hell yeah man , it's what we do . grind.

---

https://www.youtube.com/watch?v=BWrnaI7nBUw

Dec 28 '24 - Iron Abyss
Percentage Lower Short Day
201.7 body weight
1454 cals headed to 2700
60 min cardio stat bike - 17.07 miles - 114bpm

Today was a good day. Kept it shorter again with folks still here. Managed to get in some dynamic work and pushed that into some heavy singles.

Added in pin/floor press , been forever. Very Humbling.

Everything moved well , felt solid. 10/10 stars

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

Lifts -
Speed Bench - 6x3 with some extra credit - /2 = double looped red mini's = 120lbs.
Warm up - ebx5 - ebx5 - eb/2
Progression - 135/2x3 - 155/2x3 - 175/2x3 - 195/2x3
Doubles - 205/2x2 - 210/2x2
Singles - 215/2x1 - 220/2x1 - 225/2x1= 345 at the top
*Back off sets - 185/2x6 - 155/2x6 - 135/2xamrap 9 *keep track

Floor/Pin Press - 4x5 - bottom of the rack laying on the floor + 60 in chains
135/60x5 - 155/60x5 - 175/60x5 - 185/60x5 - 190/60x4+1

Speed Deads - 6x2 - fast til the last and then we grind - 2 grey bands = 260lbs.
Progression - 135/2x2 - 225/2x2 - 315/2x2
Working Sets - 325/2x2x2x2x2x2x2
Extra Credit - 365/2x2 - 405/2x2=665 *video one - 455/2x1=715 *missed the lockout video 2

405+260 touch n go
https://streamable.com/3rf6ko

455+260 single missed lockout
https://streamable.com/u7g557

Bent Over Rows - 4x8 - 145x8 - 150x8 - 155x8 - 160x8

Curls - long bars - 4x8 - 75x8 - 80x8 - 85x8 - 90x6+1+1

Lu Raise - 3x15 - 2 10# plates each hand - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30

[Yano]

https://www.youtube.com/watch?v=2Sc9J6LqyxI

Dec 30 '24 - Iron Abyss
Heavy Lower Monday
199.4 body weight
1157 cals headed to 2700
60 min cardio - stat bike

Today was solid , bar moved well , decent speed , hinge fired on time , legs had some drive.

Stretches -
Knees to chest 4x20 hold - 90/90 stretchx20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Superman's 3x30 hold - Side Plank 3x30 hold - Childs Pose 3x30 hold

Lifts -
Squats - Competition Box - SSB
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 250x5 - 295x3 - 330x1
PAP Pairings - 330x1+ 4 Box Jump 12" - 365 + 6 Box Jump 12" - 410x1 + 6 Box Jump 12" - 445x1 + 4 Box Jump 12"
*Back off Sets - 360x6 - 315x8 - 290xamrap *10 Keep track

Stiff Leg Good Mornings - 5x5 - short chain each side +20lbs
200/20x5 - 205/20x5 - 210/20x5 - 215/20x5 - 220/5x5

Zercher Squat - Iron Abyss Progression - short chain each side +20lbs
135/20x10 - 160/20x5 - 185/20x3 - 205/20x2 - 225/20x1 - 245/20x1

Deadlifts - Iron Abyss
Build up - 135x5 - 225x5
Progression - 270x10 - 320x5 - 380x3 - 420x2 - 465x1
PAP Pairings - 465x1 + 4 Broad Jump 42" - 465x1 + 5 Broad Jump 43" - 465x1 + 5 Broad Jump 42" - 465x1 + 4 Broad Jump 44"
*Back Off Sets - 375x6 - 325x8 - 305xamrap 10 *keep track

Rack Pulls -
470x5 - 535x3 - 575x2 - 615x1 - 665x1

Shrugs -
135x10 - 225x5 - 275x3 - 315x2 - 330x1 - 350x1

Abs - Bent Leg Lifts 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=o3qae7rx...eXICb06_2V-

Jan 1 '25 - Iron Abyss
Heavy Upper Wednesday
200.0 body weight
1588 cals headed to 3000
60 min cardio - stat bike - 17.04 miles - 112/114bpm

Today was a good solid day , bar had good speed , no real groove issues to speak of , it all felt good right til the end.

The final 305 rep had a bit of a stall at the mid point had to down shift n grab a gear but we got over the hill just fine.

Added in a new PAP pairing with Explosive Pull ups / Pendlay Rows and we added in landmine rows as well.

Stretches -
​Band Pulls 2x10
Band Press 2x10
Band Y Raise 2x10
Band Face Pull 3x15

Lifts -
Flat Bench - Competition pauses on final 4 sets for PAP pairings
Warm up - ebx5 ebx5 135x5
Progression - 165x10 - 185x5 - 220x3
*PAP Pairings - 245x1 + 4 Explosive Push ups - 245x1 + 6 Explosive Push Ups - 270x1 + 6 Explosive Push Ups - 305x1 + 4 Explosive Push Ups
**Back Off Sets - 245x6 - 215x8 - 200xamrap 12 * keep track

Spoto Press - 4x6 - 200x6 - 205x6 - 210x6 - 215x6

Decline Bench - 5x5 - 200x5 - 205x5 - 210x5 - 215x5 - 220x5

Incline Close Grip Bench - 5x5 - 205x5 - 210x5 - 215x5 - 220x4+1 - 225x3+1+1

Pendlay Rows / PAP Pairing / Explosive Pull Ups - 4x3
205x3 + 3 Explosive Pull Ups - 210x3 + 5 Explosive Pull Ups - 215x3 + 5 Explosive Pull Ups - 220x3 + 3 Explosive Pull Ups

Landmine Rows - first time doing these - 4x8 - 55x8 - 65x8 - 70x8 - 75x8

Lu Raise - 4x8 - 15x8 - 20x8 - 22.5x8 - 25x8

Curls - long bar - 4x8 - 70x8 - 75x8 - 80x8 - 90x6+2

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=o3qae7rx...V-&index=9

Fri Dec 3rd - Iron Abyss
Percentage Lower Friday
199.6 body weight
1535 cals headed to 3000
60 min cardio - stat bike 17.3 miles - 114bpm

Today was a solid day , nothing special by far , bar didn't have any real speed to it, no pop on deads or squats really , work was done but nothing groovy or far out.

Switched the set/rep scheme for Zerchers that was fun.

Head was into it, plenty fired up just no pop on the movements.

Stretches -
Knees to chest 3x20 hold - 90/90 Stretch 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Single Knee to chest 2x20 hold - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Child Pose 3x10 hold

Lifts -
Squats - Comp Height Box - SSB
Warm up - ebx5 ebx5 150x5 - 200x5
Progression - 215x10 - 250x5 - 295x3 - 335x1
*PAP Pairings - 335x1 + 4 Box Jump 12" - 365x1 + 6 Box Jump 12" - 415x1 + 6 Box Jump 12" - 450x1 + 4 Box Jump 12"
**Back Off Sets - 360x6 - 315x8 - 295xamrap 10 *keep track

Stiff Leg Good Mornings - 4x8 - 70% weeks top set to open - one chain each side +20
205/20x8 - 210/20x8 - 215/20x8 - 220/20x8

Zercher Squats - Iron Abyss Progression - this was fun - one chain each side +20
130/20x10 - 150/20x5 - 180/20x3 - 200/20x2 - 220/20x1 - 250/20x1

Deadlifts - Iron Abyss
​Build up - 135x3 - 225x3
Progression - 275x10 - 325x5 - 385x3 - 425x1
*PAP Pairings - 425x1 + 4 Broad Jumps 42" - 470x1 + 6 Broad Jumps 44" - 530x1 + 6 Broad Jumps 41" - 560x1 + 4 Broad Jumps 42" - super slow n grindy - might repeat next week
**Back Off Sets - 450x6 - 395x8 - 365xamrap - 9 * keep track

Deficit Deadlifts - 2"
360x5 - 435x3 - 455x2 - 495x1

Snatch Grip RDL - 3x6 - middle finger on the ring
230x6 - 240x6 - 250x6

Shrugs - 4x8
315x8 - 320x8 - 325x6+2 - 330x6+1+1

Abs - Bent Leg Lifts - 4 sets of 30

[Kubes]

Bad ass workout my friend!

[Yano]

Bad ass workout my friend!

Thanks man !! anytime you're in the hood stop on over we'll get one in

---

https://www.youtube.com/watch?v=twY152_GtuM&t=245s

Sat Jan 4 '25 - Iron Abyss
Percentage Upper / Accessory Lower
200.2 body weight
1400 cals headed to 3000
60 min cardio - 17.26 miles 112/114bpm

Today was a solid work day , no heroics no reaches.
Kept to the programming and just got down and dirty.

Had a lot of fun with the PAP pairings for Rows , will cool to see how they develop.

Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Xover - 2x10
Band Y Raise - 2x10
Band Face Pull - 3x15
​Planks - 3x45 hold

Lifts -
Speed Bench - 6x3 - 60% 1rm = 200 + 60# chains
Warm up - ebx5 ebx5 135/60x3 - 155/60x3 - 175/60x3
Working Sets - 200/60x3x3x3x3x3x3 = 260

Floor Press - 4x6 - 60# chains
Progression - 135/60x3 - 155/60x3 - 175x/60x3
Working Sets - 185/60x6x6x6x6 = 245

Speed Deads - 6x2 - 60% 1rm - grey bands +260 dynamic = 355
Build up - 135/2x2 - 225/2x2 - 315/2x2
Working Sets - 355/2x2x2x2x2x2x2

Paused Deads - 4x4 - mid shin - 65% 1rm = 385
Was all set up and got right to it - 385x4x4x4x4

Pendlay Row PAP Pairing Exp Pull Ups -
185x10 + 4 ExPU - 205x5 + 5 ExPU - 225x3 + 5 ExPU - 245x2 + 4 ExPU - 265x1 + 3 ExPU

Landmine Row PAP Pairing Exp Pull Ups -
70x10 + 4 ExPU - 80x5 + 5 ExPU - 90x3 + 5 ExPU - 100x2 + 4 ExPU - 110x1 + 4 ExPU

Curls - long bar - 4x8 - 75x8 - 80x8 - 85x8 - 90x8

​Lu Raise - 3x15 - 20# - 15x15x15

Abs - Bent Leg Lifts - 4 sets of 30