Yano's old man lifts such and so forth

[Durro]

Nice log Yano and some good YouTube selections

[Yano]

Nice log Yano and some good YouTube selections

Thanks man !! appreciate it.

---

https://www.youtube.com/watch?v=TQFWc4syEgM



May 9th '25 - Iron Abyss

​Pressing Matters Friday

203 body weight

Cals - THX1138 if you know you know - headed to 3000

​Cardio - 30 min stat bike , still uphill - 8miles - 130/132 bpm



Today was solid as a rock , bar moved well , tried something new which while was fun angered the shit out of my rebuilt right elbow.



First time doing cable delt raises and first off , very fkn humbling db's i can hit 25lbs , on the cable 15 felt like a tiny house.



Last set of 8 and right elbow just started burning , grip is effected , extending is effected ,even just making a fist is uncomfortable.



Load up some Ibuprofen and Tylenol and see how it feels tomorrow , might be rest day.



Rest of the workout went great !! Fucking Stellar in fact.



Stretches -

Band Pull Aparts 2x10

Band Press 2x10

Band Y raise 2x10

Band Xover 2x10

Band Face Pulls 2x10



Lifts -

Standing Overhead Press - strict - IA

Warm ups - ebx5 ebx5

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

Top Singles - 180 x1 x1 x1 x1 x1

*Back off Sets - 170 x3 x3 - 160 x4 x4



Close Grip Bench - IA

Working Sets - 135x10 - 155x5 - 185x3 - 205x2

Top Singles - 225 x1 x1 x1 x1 x1

*Back Off Sets - 230 x3 x3 - 200 x4 x4



JM Press - IA

Working Sets - 95x10 - 110x5 - 130x3 - 145x2

Top Singles - 160 x1 x1 x1 x1 x1

​*Back Off Sets - 165 x3 x3 - 145 x4 x4



Meadows Rows - IA

Working Sets - 80x10 - 90x5 - 105x3 - 115x2

Top Singles - 130 x1 x1 x1 x1 x1

*Back Off Sets - 135 x3 x3 - 115 x4 x4



Cable Lat Raises - holy humbling - 4x8

10x8 - 15x8 - holy shit gonna stay here - 15x8 15x8 - elbow hell



Pull ups - sandbagged due to elbow - no failures just skipped using some common sense



Paloff Press - double looped red mini - 4x15

[Yano]

https://www.youtube.com/watch?v=I47floRRAFs



May 10 '25 - Iron Abyss

Short Program Saturday

203.4 body weight

1453 cals headed to 3000 for the day

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



Today was short n sweet , ligaments n tendon in the elbow are still feeling punky so hit some squats n abs and got outa dodge to give everything a break.



Squats were great , fired up, bar moved well , swapped from bands to chains n pushed a bit, was a fun quick in and out



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 - speedy as can be - + chains #60 - 8x2

Warm ups - ebx5 ebx5

Progression - 150/60x3 - 200/60x3 - 240/60x3 - 290/60x3 - 310/60x3 - 330/60x3

Top Doubles - 340 x2 x2 x2 x2 x2 x2 x2 x2 - #400 at the top



Standing Cable Crunches - 4x15 - 50x15 - 55x15 - 60x15 - 70x15

[Yano]

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



May 12 '25 - Iron Abyss

Dead Monday

204 body weight after refeed on Sunday

1280 cals headed to 3000 for the day

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



Today was a solid day for the work put in I have no complaints.



Elbow tendon n ligaments are still tender in some movements but not an issue for others so , I did what I could while avoiding any further issues , I hope. (y)



Cut out Pendlays and Tbar Rows today to give it a break.



So while flexion and pronation bother it , a straight hang with weight or oddly enough the lat pulldown didn't bother it at all.



Deads moved well , decent bar speed for the day. I was not trying to rip it off the floor as usual being mindful of the elbow so ease into it ,pressure , push the world away ,eazy peazy.



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 -
Deads - Iron Abyss
Warm ups - ebx5 ebx5 135x5 - 225x5
Working Sets - 265x10 - 310x5 - 370x3 - 420x2 - 465x1 - 525x1
*Back Off Sets - 480 x3 x3 - 420 x4 x4

Rack Pulls - IA
Working Sets - 475x5 - 535x3 - 580x2 - 630x1 slow off the pins but locked out strong
*Back Off Sets - 480 x2 x2 x2 - 420 x4 x4

Lat Pulldowns - IA
Working Sets - 85x10 - 95x5 - 115x3 - 125x2 - 135x1 - 155x1
*Back Off Sets - 130x6 - 120x8

Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=c0bm1XfDtdY



May 13 '25 - Iron Abyss

Pressing Matters Tuesday

203.4 body weight

1418 cals headed to 3000 end of day

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



Well today went better than expected , elbow seems ok for pushing its pronation and squeezing as i curl it gets angry fast , pressing and simple rowing didn't seem to aggravate it so ,, into the valley of death we ride.



Bar moved well , energy was there , head was into it and fired up not to fail , it all went real good.



Top single on incline bench was a grindy AF so we'll repeat this next week's max session.



Lat Raises did go ok , Left off Delt Raises being that's the problem child at the moment.



In the timeless words of the Kool Aid Man - OH YEAHHH !!!



Stretches -

Band Press 2x10

Band Pull Aparts 2x10

Band Xover 2x10

Band Face Pulls 2x10



Lifts -

Bench - Iron Abyss

Warm ups - ebx5 ebx5 135x5

Working Sets - 160x10 - 180x5 - 215x3 - 240x2 - 265x1 - 285x1

*Back Off Sets - 265 x2 x2 x2 - 235 x4 x4



Decline Wide Grip - IA - Pinkys at the rings

Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1 - 260x1

*Back Off Sets - 230x6 - 200x8



Incline Bench Wide Grip - IA - At them rings again

Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1 - 260x1

*Back Off Sets - 230x6 - 200x8



Underhand Grip Low Cable Rows - IA

Working Sets - 115x10 - 130x5 - 150x3 - 170x2 - 185x1 - 210x1

*Back Off Sets - 180x6 - 160x8



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



Paloff Press - 4 sets of 15 - double looped red mini - had to get the arm set in position then stretch the bands with a body twist - no just cranking it over into position -

[Yano]

https://www.youtube.com/watch?v=E4m_M0JwGLI



May 14 '25 - Iron Abyss

Technique Wednesday - Short Program

201.8 body weight

1548 cals headed to 2800 for the day

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



Elbow was still punky today , my guess is from the underhand rows , left off the ibuprofen and tylenol this morning so I could feel whats up during the work out.



No pain to speak of but its aggravated n sore in certain movements.



Opted for the short short program today , deads, bench n belly -



Squat walkouts n holds have been going fantastic, were up to 700 now and I just didn't see the risk to reward ratio high enough to bother monkeying all those plates all over just to literally stand around holding them like ornaments on a tree.



Left out pull aparts and face pulls , elbow said , hell naw. I didn't argue the point.



Stretches -

Band Press 2x10

Band Xover 2x10

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 -

Paused Deads - 4x4 - 65% 1rm - 60# in chains - pause mid shin

Warm ups - ebx5 ebx5 135/60x4 - 225/60x4 - 315/60x4 - 365/60x4

Working Sets - 390/60 x4 x4 x4 x4



Bench - 4x5 -wide grip pin press - 65% 1rm - 40#chains - full stop on pins -

Warm ups - ebx5 ebx5 - 135/40x5 - 165/40x5

Working Sets - 185/40 x5 x5 x5 x5



Standing Cable Crunches - 4x15 - 55x15 - 60x15 - 65x15 - 70x15

[Yano]

https://www.youtube.com/watch?v=8hEYwk0bypY



May 16 '25 - Iron Abyss

Got My Mojo Working Friday

201.2 body weight

1465 cals headed to 2900

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



Today was just going to be active recovery , at least that was the original plan.



We all have inner demons , mine have been screeching at me all night like seagulls at the beach ...you're weak , you failed , you're too old , you'll get hurt ....yeah yeah fuck you all.



Fuck Broken

Fuck Being Mediocre

Fuck Laying Down Just To Bleed



Don't just be the storm , be the fucking Thunderhead !!!!

**BOOOM!!!**



Stretches -

Band Press 2x10

Band Xover 2x10

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 -

First things first damn it



Squatz !! - cus it's still my mother fucking set !!! - SSB - Hi Box

Warm ups - ebx5 ebx5

Progression - 150x2 - 200x2 - 250x2 - 290x2 - 330x2 - 380x2

*Yesterday's Back Off Set - done as doubles - 400 x2 x2 x2

Fuck backing down to 380 on we push - 420x1 - 430x1 - 440x1 - 450x1



Got my mojo back.



Stretches -

Band Press 2x10

Band Pull 2x10

Band Curl 2x10

Band xover 2x10



OHP - IA - these felt ok on the elbow so I went for it.

Warm up - ebx5 ebx5

Working Sets - 120x10 - 135x5 - 155x3 - 175x2 - 190x1 - 215*slow moving top single needed a lil leg pop to drive it up.

*Back Off Sets - 170 x2 x2 x2 - 160 x4 x4



Close Grip Bench - IA - moved really well I was surprised.

Working Sets - 145x10 - 165x5 - 195x3 - 215x2 - 235x1 - 265x1

​*Back Off Sets - 230x6 - 200x8



Banded Woodchoppers - double looped red minis , kept arms and elbows in tight , got my stance and basically turned fast as I could wrapping the bands around my body - 4 sets of 15



Paloff Press - again got into position and got set before applying tension to the elbow , same as last session doing them - 4 sets of 15

[Yano]

https://www.youtube.com/watch?v=q3euAfNhuR4



May 17 '25 - Iron Abyss

​Hatfields n McCoys Speedy Saturday

201 body weight

1689 cals headed to 2800 end of day

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



Today was fun , hit our main movers , squats n deads moved well , bar had good speed , no issues with anything.



Started out just putting 10 lbs on the pulldown and basically just flossing the elbow - 5 sets of 20, get it warmed up get some blood in there n wake it all up. Felt good



Worked the accessories the same way , just light flossing. It feels real good right now.



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 -

Deads - Hatfield 5x2

Warm ups - ebx5 ebx5

Progression - 135x2 - 225x2 - 315x2 - 365x2 - 405x2

Working Sets - 455 x2 x2 x2 x2 x2



Squats - Hatfield 5x2 - ssb

Warm ups - ebx5 ebx5

Progression - 150x2 - 240x2 - 310x2

Working Sets - 350 x2 x2 x2 x2 x2



​Used the accessories to basically floss the elbow from different angles so the weight looks wonky.



Lat Pull downs - 5x20 - 30# static weight



Tricep Extensions - 5x20 - 20#static weight



Low Cable Rows - 5x20 - 50# static weight



TBar Rows - 5x20 - 25# static weight



Abs - Standing Cable Crunches - 70# - 4 sets of 15

[Kubes]

Another bad ass workout!!

[Yano]

Another bad ass workout!!

Thanks man , going to testing out a new system im working on in the next few weeks, a mix of my Iron Abyss and Fred Hatfields 5x2/5x3 work , should be a lot of fun.

---

https://www.youtube.com/watch?v=1ZxZc0zNJZ8



​May 19 '25 - Iron Abyss/Hatfield Fusion

Testing - Week 1

Monday - Deadz n Stuff

203.4 lbs after refeed on Sunday

1485 cals - headed to 2800 for the day

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



In the timeless words of that great American philosopher John McClane , immortalized in the documentary Die Hard

- Yippee Ki-Yay Motherfucker !!!



Bar moved great , good speed good travel , rack pulls popped , elbow is warm and thick feeling but no pain to speak of or discomfort and I can still pick up my coffee cup , bonus !!



Today felt freaking great !! Volume feels good , intensity is up there but it's not murderous. I feel like i've put in a damn good amount of work but I'm not dead inside and my cns isn't shaky feeling or like im standing in water up to my waist rocking with the waves.



Started out by just flossing the elbow with a red mini , put 10lbs on the cable and used the band for my handle soon as the weight started to move i hit another rep ,, no weight really just flossing ,bump bump bump bump - 5 sets of 20



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 -

DEDZ - IA/Hatfield Fusion

Warm ups - ebx5 ebx5 - 135x5 - 225x3 - 315x2 - 405x1 - 435x1

Working Sets - 475 x3 x3 x3 x3 x3



Rack Pulls - IA

Working Sets - 465x5 - 525x3 - 570x2



​Lat Pulldowns - IA

Working Sets - 110x10 - 120x5 - 140x3 - 150x2 - 160x1



T Bar Rows - IA

Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1



Low Cable Rows - underhand grip - IA

Working Sets - 115x10 - 130x5 - 150x3 - 170x2 - 185x1



Bent Leg Lifts - 4 sets of 30