Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=5xSP0vBZ...-&index=49



​April 29 '25 - Iron Abyss

Bench n Stuff Tuesday

205 body weight

1249 cals headed to 3000 for the day

30 min cardio - stat bike uphill - 8 miles 128/130bpm



Today was a good solid work day , bar moved well , delt n pec held up til the end in good fashion , I did play a bit with some singles at the top , its holding well.



Damn fun day all around



Stretches -

Band Press 2x10

​Band Pull 2x10

Band Xover 2x10

Band Facepulls 2x10



Lifts -

Competition Bench - Iron Abyss

Warm up - ebx5 ebx5 135x5

Working Sets - 150x10 - 170x5 - 205x3 - 230x2

Top Singles - 255x1 - 260x1 - 265x1 - 270x1 - 275x1

*Back Off Set - done as doubles - 265 x2 x2 x2



Wide Grip Pin Press - at chest full rom - IA

Working Sets - 125x10 - 145x5 - 170x3 - 195x2 - 215 - 240x1

*Back Off Set - 220x6



Incline Bench - IA

Working Sets - 125x10 - 145x5 - 170x3 - 195x2 - 215 - 240x1

*Back Off Set - 220x6



Low Cable Rows - underhand grip - IA

Working Sets - 110x10 - 125x5 - 145x3 - 165x2 - 180x1 - 205x1

*Back Off Set - 180x6



DB Lat Raise - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15 - tape n micro plate



​Delt Fly - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15 - same tape same micros



Hammer Curls - 4x15 - 20x15 - 25x15 - 30x15 - 35x15



Paloff Press - double looped red mini - 4 sets of 15

[Yano]

https://www.youtube.com/watch?v=AkvHFBC35Oc



​April 30 '25 - Iron Abyss

Technique Wednesday

204.6 body weight

1461 cals headed to 3000 for the day

30 min stat bike - uphill - 8 miles - 128/130bpm



Today was a good day , everything felt great , pushed the squat holds a bit again , no walk out on the top set just holds but it was groovy.



Worked top sets in a progression for the paused deads and bench , was fun stuff.



Tempo Bench with a pause was a fun switch up as well.



Stretches -

Band Press 2x10

Band Pull Apart 3x15

Band Xover 2x10

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Supermans 3x30sec - flat - left - right

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Childs Pose 1x1min



Lifts -

Paused Deads - Mid Shin - 4x4 - 65% 1rm to open

Warm ups - ebx5 ebx5 - 135x3 - 225x3 - 315x2 - 365x1

Working Sets - 390 x4 x4 x4

Top Set Progressive Singles - 395x1 - 400x1 - 405x1 - 410x1



Tempo Pause Bench - 4 count down - pause on chest - boom

4x5 - 55% 1rm to open

Warm ups - ebx5 - ebx5 - 135x3

Working Sets - 185 x4 x4 x4

Top Set Progressive Singles - 190x1 - 195x1 - 200x1 - 205x1 - 210x1



Squat Walk Out/Holds - 30 sec Progression to Infinity -

150x30sec

240x30sec

330x30sec

420x30sec

510x30sec

580x30sec

630x30sec

Holds From Here No Walkin - legs wobbly

650x30sec

680x 20sec x 20sec

700x 20sec x20sec x15sec - Holy Shit Batman !!



Cable Face Pulls - 4x15 Progressive - 35x15 - 40x15 - 45x15 - 50x15



Standing Cable Crunch - 4x15 - Progressive - 45x15 - 50x15 - 55x15 - 60x15

[Kubes]

How you doing Yano?

[Yano]

How you doing Yano?

I'm doin great man , grinding away as always , hows things your way ?

---

https://www.youtube.com/watch?v=oCWordf7uLQ



May 1st '25 - Iron Abyss

Squatting n stuff Thursday

204.6 body weight

1569 cals headed to 3000

30 min stat bike - 8 miles up hill - 128/130bpm



Today was a good day, bar moved well , depth was achieved , solid day all around.



Last single of the deficits was real grindy so i held off on the back off set today , still feel good about the work done without that last set , repeat this def session next week just to shore it up.



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Superman's 3x30sec - flat - left - right

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squatz - Iron Abyss

Warm ups - ebx5 ebx5 150x3

Working Sets - 225x10 - 260x5 - 310x3 - 350x2 - 385x1 - 435x1

*Back Off Set - done as doubles - 400 x2 x2 x2



Good Mornings - high to low - IA

Working Sets - 160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 310x1

*Back Off Set - 280x6



Zercher Squats - IA

Working Sets - 170x10 - 195x5 - 230x3 - 260x2 - 285x1 - 325x1

​*Back Off Set - done as triples - 295 x3 x3



Deficit Deads - 3" - IA

Working Sets - 265x10 - 310x5 - 370x3 - 415x2 - 460x1 - 520x1

*no back off set repeat next week



Shrugs - IA

160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 310x1

*Back Off Set - 280x6



Bent Leg Lifts - 4 sets of 35

[Yano]

https://www.youtube.com/watch?v=NgX5ZwFn...rt_radio=1



May 2 '25 - Iron Abyss

Pressing n Pulling Friday Fun

203.6 body weight

1642 cals headed to 3000 for the day

30 min cardio - stat bike uphill - 8 miles 128/130bpm



Today was a good day , top single of OHP was a grinder and a half so we'll repeat that next heavy session.



Everything moved good felt good , if it was supposed to be easy it would be called ice cream not weight lifting.



Stretches -

Band Press 2x10

Band Pull Aparts 2x10

Band Xover 2x10

Band Face Pulls 2x10



Lifts -

Standing OHP - IA

Warm ups - ebx5 ebx5

Working Sets - 110x10 - 125x5 - 145x3 - 165x2 - 180x1 - 205x1 grindy as fuck repeat next heavy session

*Back Off Set - done as doubles - 180 x2 x2 x2



Close Grip Bench - IA

Working Sets - 10x130 - 5x150 - 3x180 - 2x200 - 1x220 - 1x250

*Back Off Set - 230x6



​JM Press - IA

Working Sets - 90x10 - 105x5 - 125x3 - 140x2 - 155x1 - 175x1

Back Off Set - 160x6



Meadows Rows - IA

Working Sets - 80x10 - 90x5 - 105x3 - 115x2 - 130x1 - 145x1

*Back Off Set - 135x6



DB Lat Raise - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15



Pull Ups - 4xAmrap - 11 - 10 - 10 - 8



Paloff Press - double looped red mini - 4 sets of 15

[Yano]

https://www.youtube.com/watch?v=MJUYjdy-TAM



May 3rd '25 - Iron Abyss

Speedy Saturday

203.6 body weight

1411 cals headed to 3000 for the day

30 min cardio stat bike uphill - 8 miles 128/130bpm



Today was a fun day , bar held up speed through out , everything felt good moved good. I got no complaints



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Superman's 3x30sec - flat - left - right

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - 65% 1RM - straight weight - 8x3

Warm ups - ebx3 ebx3

Progression - 150x3 - 240x3 - 290x3

Working Sets - 325 x3 x3 x3 x3 x3 x3 x3 x3



Deads - 65% 1RM - straight weight - 8x3

Progression - 135x3 - 225x3 - 315x3 - 365x3

Working Sets - 390 x3 x3 x3 x3 x3 x3 x3 x3



Bent Rows - IA

Working Sets - 150x10 - 175x5 - 210x3 - 235x2 - 260x1 - 290x1

Back Off Set - 270x6



​Cable Tricep Pulldowns - 4x12 - 40x12 - 45x12 - 50x12 - 55x12



Cable Bicep Curls - 4x12 - 45x12 - 50x12 - 55x12 -60x12



Standing Cable Crunches 4x12 - 50x12 - 60x12 - 70x12 - 75x12

[Yano]

[MEDIA=youtube]lVOtvsVPPgY[/MEDIA]



Cinco De Mayo '25 - Iron Abyss

Dead Monday - Mini Deload

203.7 body weight

1388 cals headed to 3000 for the day

30 min cardio - stat bike uphill - 8.2 miles 130/132bpm



Today was supposed to be the beginning of a deload week but , as the saying goes,,, train kept a rolling.



I ended up cutting out Pendlays and Shrugs today for the "deload" action. So it was a bit of a volume reduction in one way ,,,, but that is sort of an illusion being I added in the 2nd round of back off sets haahahaha.



Smoke n mirrors.



Stretches -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Deadz - Iron Abyss

Warm ups - ebx5 ebx5 - 135x3 - 225x3

Working Sets - 265x10 - 310x5 - 375x3 - 415x2

Top Singles - 460 x1 x1 x1 x1 x1

*Back Off Sets - 420x6 - 390x8



Rack Pulls - hole below knee - IA

Working Sets - 470x5 - 530x3 - 575x2 - 625x1

*Back Off Sets - 420x6 - 390x8



Lat Pull Downs - IA

Working Sets - 80x10 - 90x5 - 110x3 - 120x2

Top Singles - 130 x1 x1 x1 x1 x1

*Back Off Sets - 115x6 - 105x8



TBar Rows - IA

Working Sets - 120x10 - 140x5 - 165x3 - 185x2

Top Singles - 205 x1 x1 x1 x1 x1

*Back Off Sets - 180x6 - 170x8



Abs - Bent Leg Lifts - 4 sets of 35

[Yano]

https://www.youtube.com/watch?v=pquW_inSu5g



May 6 '25 - Iron Abyss

Big Bench Tuesday

203.6 body weight

1107 cals headed to 3000 for the day

30 min cardio - uphill stat bike - 8.1 miles 130/132 bpm



Today was solid AF , again I was going to deload this week and everything just kept rolling so , if it ain't broke , I aint fixing it.



​Head was in it , heart was in it, bar moved well.



It's our submaximal week so the delt and pec tendon wasn't an issue , so I flashed the lights for the passing lane n we went hammer down straight to Pain Town WOOOOOOOOOOOOO!!!



Incline n Decline numbers match up due to them having the same PR , it's not a typo.



Stretches -

Band Pull Aparts - 2x10

Band Press - 2x10

Band Xover - 2x10

Band Face Pulls - 2x10



Lifts -

Comp Bench - Iron Abyss

Warm ups - ebx5 ebx5 135x5

Working Sets - 155x10 - 175x5 - 210x3 - 235x2

Top Singles - 260 x1 x1 x1 x1 x1

*Back Off Sets - 235x6 - 215x8



Decline Bench - Wide Grip - Pinky's at the rings - IA

Working Sets - 140x10 - 160x5 - 185x3 - 210x2

Top Singles - 230 x1 x1 x1 x1 x1

*Back Off Sets - 215x6 - 210x8



Incline Bench - Close Grip - 30 degrees - IA

Working Sets - 140x10 - 160x5 - 185x3 - 210x2

Top Singles - 230 x1 x1 x1 x1 x1

*Back Off Sets - 215x6 - 210x8



Low Cable Rows - IA

Working Sets - 110x10 - 125x5 - 145x3 - 165x2

Top Singles - 180 x1 x1 x1 x1 x1

*Back Off Sets - 170x6 - 160x8



Lat Raises - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x15



Delt Fly's - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x15



Paloff Press - double looped red mini - 4 sets of 15

[Yano]

https://www.youtube.com/watch?v=c1siWoO2...4&index=14



May 7 '25 - Iron Abyss

Technique Thursday with some twists

203.7 body weight

1352 cal headed to 3000 end of the day

30 min cardio - uphill - 8 miles 130/132 bpm



Today was money , everything felt good , cut down the reps today but added in a twist so it was fun and fresh.



Bar moved good , body feels good , I got zero complaints



Stretches -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Anderson Squats - 3x3 - SSB - 60% 1rm - 300

*From the bottom up starting at shoulder height of deadlift*

Warm ups - ebx5 ebx5

Progression - 150x3 - 175x3 - 200x3 - 240x3

Work Sets - 300 x3 x3 x3



Pin Press Bench - 5x3 - dead stop to big boom - 55% 1rm

Warm up - ebx5 ebx5

Progression - 135x3 - 155x3 - 175x3

Work Sets - 185 x3 x3 x3



Paused Dead - 65% 1rm - 4x3 Progressive

Progression - 135x3 - 225x3 - 315x3 - 365x3

Work Sets - 390x3 - 410x3 - 430x3 - 440x3



Squat Holds/Walkouts - SSB 3x30sec hold - dropped a hole in the rack today for a lil more effort -

Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 510x30 sec

Work Sets - 580 x30sec x30sec x30sec



​Cable Face Pulls - Progressive 4x15 - 50x15 - 55x15 - 60x15 - 65x15



Standing Ab Crunch - Progressive 4x15 - 60x15 - 65x15 - 70x15 - 75x15



Mini Band Pull Aparts - each end wrapped around hand - 4 sets of 15

[Yano]

https://www.youtube.com/watch?v=hs5_Jzk1Zrc



May 8 '25 - Iron Abyss

Squatastic Thursday

204 body weight

1540 cals headed to 3000 for the day

30 min cardio - stat bike still uphill - 8 miles 130/132 bpm



WOOOOOOOOOOO! Today just kept rolling , deload shmeeload if it aint broke don't fix it.



Bar moved well , had good speed n travel , body felt good , got in a good solid session , held off on the extra sets for deficit deads but did push the top end singles soooo , i'll call it win.



Submaximal week so the back offs are weird looking, broke them up into sets of 3 and 4 today.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - Iron Abyss - ssb

Warm Ups - ebx5 ebx5 150x3 - 200x3

Working Sets - 225x10 - 260x5 - 310x3 - 360x2

Top Singles - 385 x1 x1x1x1x1

*Back Off Sets - Variation from low box dead stop - 400 x3 x3 - 375 x4 x4



Seated Good Mornings - From bottom of squat up - ssb - IA

Working Sets - 160x10 - 185x5 - 200x3 - 250x2

Top Singles - 275 x1 x1 x1 x1 x1

*Back Off Sets - 280 x3 x3 - 265 x4 x4



Zercher Squats - IA

Working Sets - 10x170 - 195x5 - 230x3 - 260x2

Top Singles - 285 x1 x1 x1 x1 x1

*Back Off Sets - 295 x3 x3 - 275 x4 x4



Deficit Deadlifts - 3" - IA

Working Sets - 265x10 - 310x5 - 370x3 - 415x2

Top Singles - 460 x1 x1 x1 x1 x1

​*Progressive Finishers - 470x1 - 480x1 - 490x1 - 500x1



Shrugs - IA

Working Sets - 160x10 - 185x5 - 220x3 - 250x2

Top Singles - 275 x1 x1 x1 x1 x1

*Back Off Sets - 280 x3 x3 - 265 x4 x4



Abs - Bent Leg Lifts - 4 sets of 40