Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=_M2xng3j...rt_radio=1



July 12 '25 - Iron Abyss / Hatfield Fusion

Saturday Fluff n Buff - For all around goodness

199.4 body weight

1344 cals headed to 2800

30 min cardio - stat bike - 8.1 miles 126/128 bpm



Today was an all over detailing , working at the car wash .... nothing hard or heavy just a good warming up and pump , get the bad out and the good in and that's about it.



Stretches -

Upper

Band Press - 2x10

Band Pull - 2x10

Tri Pushdowns - #10 x 10

Cable Curls - #10 x10

Cable Facepulls - #10 x10

Band Y Raise - 2x10

Lower

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

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

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -



Lat Pulldowns - 4x12 - 50x12 - 60x12 - 70x12 - 80x12



Standing Rows - 4x12 - 40x12 - 45x12 - 50x12 - 55x12



Cable Curls - 4x12 - 20x12 - 25x12 - 30x12 - 35x12



Cable Face Pulls - 4x12 - 20x12 - 25x12 - 30x12 - 35x12



Overhead Tricep Extensions - 4x12 - 30x12 - 35x12 - 40x12 - 45x12



Quad Extensions - 4x12 - 45x12 - 55x12 - 65x12 - 75x12



Ham Curls - 4x12 - 35x12 - 40x12 - 45x12 - 50x12



Wide Grip Comp Bench - Technique Practice super submax - middle finger on rings

Warm up - ebx5 ebx5

Progression - 95x10 - 115x10 - 125x10 - 135x10



Abs - Bent Leg lifts - 4 sets of 30

[Yano]

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



July 16 '25 - Iron Abyss - Hatfield Fusion - Moved to 4 day program - Mon Wed Fri Sat

Upper Wednesday - 7 weeks out and paring down accessories n lifts

199.5 body weight

1011 cals - headed to 2800 for the day - early workout to beat the heat

10 miles - stat bike 2 mile intervals - 46 minutes - 124/126bpm



Today was a damn good day finally , Monday was bullshit with the lat tweak so I needed a bit of a mental win and today came through for me.



Nothing special just good solid work day hitting proper numbers , that's the best we can ask for.



Lat around T7/T9 is still funky but its only when I bend or arch , not when I flex the lat itself , odd shit. Maybe it was some fascia crunching or calcium ,, who knows but it is getting better.



Stretches -

Band Pulls 2x10

Band Press 2x10

Cable Face Pulls #20 - 2x10

Lat Pull Downs #50 - 2x10

Cable Curls - #20 - 2x10



Lifts -

Comp Bench - 3x5

Warm ups - ebx5 ebx5

Progression - 135x5 - 185x5 - 210x5 - 225x5

Working Sets - 250 x5 x5 x5



Lat Pull Downs - 4x12 - Progressive

Working Sets - 110x12 - 120x12 - 130x12 - 140x12



Pendlay Rows - 5x5 - Progressive - First sets since elbow n back - stayed light

Working Sets - 135x5 - 155x5 - 175x5 - 185x5 - 190x5



Hi Incline DB Press - 4x12 - #60 static to keep from only using one arm

Working Sets - 60 x12 x12 x12 x12



Side Delt Raise - 4x15 - Progressive

Working Sets - 12x15 - 15x15 - 20x15 - 25x15



EZBar Curls - 4x12 - Progressive

Working Sets - 65x12 - 70x12 - 75x12 - 80x12



Abs - Standing Cable Crunch - 4x20 - Progressive

Working Sets - 60x20 - 70x20 - 75x20 - 80x20

[Yano]

https://www.youtube.com/watch?v=6piIalt4...8&index=23



July 18 '25 - Iron Abyss - Hatfield Fusion

Squatastic Friday and Accessories

199.3 body weight

1365 cals headed to 2800 for the day

Cardio - 10 miles - 40:40 minec - 126/128bpm - 2 mile bursts



Today was solid AF ! Damn good work day that just felt good. A little stress in the mid back area still under certain loading but we adjusted and I think it covered what we needed to do work wise, see how it comes out in the wash after the assessment.



No big reaches nothing special , just stuck to the program and got'r done. I had been worried about how the lat and t7/t9 area were going to take things but it went better than expected with only Good Mornings being an issue.



Stretches -

Upper

Band Press - 2x10

Band Pull - 2x10

Tri Pushdowns - #10 x 10

Cable Curls - #10 x10

Cable Facepulls - #10 x10

Band Y Raise - 2x10

Lower

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

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

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - 3x5 - Squat Bar

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2

Working Sets - 350 x5 x5 x5



Reverse Andersons - 2x2 - Top Down - Reset to 5" ROM for Squat Bar - weight rides so different on ya

Progression - 385 x2 x2 - 405 x2 x2 - 475 x2 x2

Working Sets - 535 x2 x2



Anderson Squat - SSB - Fusion Wave - Down, Full Stop, Pop!

Progression - 150x5 - 240x3 - 290x2 - 330x1

Working Sets - 350x5 - 360x4 - 370x3



Good Mornings - SSB - Fusion Wave - Mid back came into play eased the loading

Progression - 150x5 - 240x3 - ok hmmm thats getting stiff time to go to work

Working Sets - 290x5 - 300x4 - 310x3 - worked but not painful



Zerchers - Fusion Wave - Really had to keep the bar tucked in tighter than usual for the mid back but they went ok

Progression - 135x5 - 225x3 - 275x2

Working Sets - 305x5 - 315x3 - 325x2



Abs - Standing Cable Crunches - Help decompress the spine a bit on the eccentrics - slow up n hung for a 2 count

Progressive - 60x15 - 70x15 - 75x15 - 80x15

[Yano]

https://www.youtube.com/watch?v=MZpYYU7d...rt_radio=1



July 19 '25 - Iron Abyss / Hatfield Fusion

CAT Bench and Fluff n Buff Accessories

199.2 body weight

2005 cals headed to 2800 for the day - posting after supper

Cardio -10 miles stat bike - 39min 50 sec - 124/126 bpm



Today was fun bench moved well , the sets of 8 were fun for sure and kept good speed throughout. Head was into it , Accessories were fluff n buff work blood in blood out for volume.



Did some pulling just to put my mind at ease , that went real well with zero issue.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Tri Pushdowns - #20 x 15

Cable Curls - #20x15

Cable Facepulls - #20x15

Band Y Raise - 2x10



Lifts -

Bench - 3x8 - CAT - Comp style - down full stop big boom but done quick no long pause

Warm up - ebx5 ebx5

Progression - 135x5 - 160x5 - 185x5

Working Sets - 210 x8 x8 x8



Deads - Just had to ease my mind about my lat being an issue - this felt great got in a few n moved on

Progression - 135x2 - 225x2 - 315x2 - 385x1x1

Working Singles - 435 x1 x1 x1



Lat Pulldowns - 4x12 Progressive

120x12 - 130x12 - 140x12 - 150x12



Cable Rows - 4x12 Progressive

100x12 - 110x12 - 120x12 - 130x12



Tricep Pushdowns - 4x12 Progressive

30x12 - 35x12 - 40x12 - 45x12



Cable Curls - 4x12 Progressive

20x12 - 25x12 - 30x12 - 35x12



Cable FacePulls - 4x12 Progressive

30x12 - 35x12 - 40x12 - 45x12



Side Delt Raises - 4x15 Progressive

15x15 - 20x15 - 22.5x15 - 25x15



Front Delt Raises - 4x15 Progressive

15x15 - 20x15 - 25x15 - 30x12+3



Incline DB Press - 4x12 Static

60 x12 x12 x12 x12



Abs - Mixed it up

Woodchoppers - double looped red mini - 2x40

Paloff Press - double looped red mini - 2x40

[Yano]

https://www.youtube.com/watch?v=fmUDr2DO...rt_radio=1



July 21 '25 - Iron Abyss / Hatfield Fusion

6 weeks out

Dead Monday and Accessories

199.0 bodyweight

2011 cals headed to 2800 - posting after supper

Cardio -10 miles - 39min 43 seconds - 124/126 bpm



For the record - WOOOOOOOOOOO!



Today was pure fire , everything seemed to work and nothing hurt , it was like a dream sequence. Bar moved well , reset n reps were snappy for deads with no issue.



I've come to realize in my old age I need to warm up then hit one or two reps at my working weight before going into multiples. Everything just feels better , so today I got to 450 , hit a single , then a touch n go double - then next two sets were proper deads with a reset for each rep. Felt great.



Adductor on the left leg is a bit stiff from zerchers im guessing maybe yard work either way I swapped those out for GM's today for reps which felt real good.



An we got in some light seated OHP , considering im not supposed to be pressing over my head with my back issues, it went great.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

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

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - 3x3 CAT - Today was quick reps - pull reset pull and so forth

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3 - 385x2 - 435x1

Working Sets - 450 x1 x2 - x3 - x3



Rack Pulls - Doubles to Infinity Fusion Wave - Hole below the Hole below the knee - sort of a high matt pull - bars mid shin

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2

Working Sets - 485x5 - 545x3 - 590x2 - 615x1



Good Mornings - 4x8 - Get in some reps

Progression - 150x8 - 200x8

Working Sets - 240x8 - 260x8 - 280x8 - 295x8



Seated OHP - 4x8

Working Sets - 135x8 - 155x8 - 175x8 - 185x6+2



Abs - Bent Leg Lifts - 5 sets of 20

[Yano]

https://www.youtube.com/watch?v=pquW_inS...H&index=36



July 23 '25 - Iron Abyss / Hatfield Fusion

Wednesday Benchday and Accessories

199.0 body weight

2071 cals headed to 2800 for the day

Cardio - 10 miles stat bike - 39 min 35 seconds - 124/126 bpm



Today was right on the money , head was in it , body was into it. Bar moved good , felt good , moving up into my working sets much slower seems to ease the delt into form much better so that's definitely a new thing to keep doing.



Everything was there , I got no issues to really bitch about.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10

Cable Facepulls - #20x15

Tri Pushdowns - #20 x15



New type shit - done as warm ups before and between bench warm up and progression as a superset

Lat Pulldowns - #50 x15 x15 x15 x15

Cable Underhand Rows - #30 x15 x15 x15 x15



Lifts -

Bench - Competition - controlled - full stop at chest but not a real pause - 3x3

Warm ups - ebx5 ebx5 - first superset here from above -

Progression - 135x3/superset - 160x3/superset - 185x3/superset - 225x2 - 245x1

Working Sets - 260 x1 x2 - 260x3 - 260x3



Yano Press - 7" ROM - Top Down Overloaded - 2x2

Progression - 275x2x2 - 295x2x2 - 315x2x2

Working Sets - 330x2x2



Pin Press - Fusion Wave - Progressive Loading - Reducing ROM - Imitation board Press's

Progression - 135x5 - 185x4 - 225x3 - 245x2

Working Sets - 265x5 full rom to chest - up two holes - 270x3 - up two holes - 275x2



Skullcrushers - yeah you read that right hahaah I never do these - 4x12 Progressive

65x12 - 85x12 - 105x12 - 115x12



Incline DB Press - 4x12 - Static - I GOTA get more micros

60x12 - 60x12 - 60x12 - 60x12



Working Lat Pulls - 4x12 Progressive

120x12 - 130x12 - 140x12 - 150x12



Working Cable Low Rows - underhand again pronated wtf thats called - 4x12 - Progressive

100x12 - 110x12 - 120x12 - 130x12



Cable Curls - 4x12 - Progressive

20x12 - 25x12 - 30x12 - 35x12



Abs - Bent Leg Lifts - 4 sets of 30

[Yano]

https://www.youtube.com/watch?v=FKlj1lOC...rt_radio=1



July 25 '25 - Iron Abyss / Hatfield Fusion

SquatZZ and Accessories

198.9 lbs bodyweight

1320 cals headed to 2800

Cardio - Stat bike 10 miles - 40min 15 seconds - 124/126bpm



Today was bomb !



Everything moved good felt good , reached a little on the main mover for some confidence and it all worked out. Cut down the heavy accessories a little more and added in some light set work just to keep up work capacity.



Kept the Top Down Andersons at 500 today , thats 15lbs over our target weight and increased the ROM over the sets as we build specificity.



I got no complaints , head was there , fire was hot in the forge ... all good in the hood baby !!



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - 3x3 Progressive - Squat Bar

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3

Working Sets - 365x3 - 385x3 - 405x3



Top Down Anderson Squat - SSB - Static Weight - Increasing ROM - 2x2 to Singles

Progression - 5" ROM - 150x2 - 240x2 - 330x2 - 420x2 - 470x2

Working Sets - 5" ROM 500x2x2 - 7" ROM 500x2x2 - 9" ROM 500x2x2 - 11" ROM 500x2x2 - 12" ROM 500x2

Top Singles - 13" ROM 500 x1 - 14" ROM 500 x1* Half Squat for me



Front Squats - Backwards SSB - 4x4 Static

Progression - 150x4 - 240x4

Working Sets - 280 x4 x4 x4 x4



Leg Extensions - 4x12 Light Progression

55x12 - 60x12 - 65x12 - 70x12



Ham Curls - 4x8 Light Progression

45x8 - 50x8 - 55x8 - 60x8



Abs -

Woodchoppers - double red minis - 4x10

Paloff Press - double looped red minis - 2x20

[Yano]

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



July 26 '25 - Iron Abyss - Hatfield Fusion

6 weeks out

CAT Bench and Accessories

198.7 body weight

1843 cals headed to 2800 for the day

Cardio - 10 miles Stat bike - 40 min - 124/126 bpm



Today was fun fun fun. Kept our new integrated warm ups in until working sets and that worked very well.



Main mover went snappy , had good pop n travel to it. Head was into it , body felt good , I got nothing to complain about.



Kept our accessories lower percentage but higher volume just to keep up work capacity without over taxing and get our fluff and buff work in for the day. Two Birds one shell , fuck stones , we goin 12 gauge



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



New shit - bench warm up and through progression as supersets

Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts - CAT Bench Work - Light Day

Warm ups - ebx5 ebx5 - supersets here from above -

Progression - 135x3/supersets - 160x3/supersets - 185x3/supersets

Working Sets - 210x8 - 210x8 - 210x8



Lat Pull Downs - 4x12 - Static

90x12 - 90x12 - 90x12 - 90x12



Low Rows - 4x12 Static

90x12 - 90x12 - 90x12 - 90x12



Hammer Curls - 4x12 Static

30x12 - 30x12 - 30x12 - 30x12



Incline DB Press - 4x12 Static

40x12 - 40x12 - 40x12 - 40x12



Cable Curls - 4x12 Static

25x12 - 25x12 - 25x12 - 25x12



Abs - Bent Leg Lifts - 4 Sets of 30

[Yano]

https://www.youtube.com/watch?v=Rm2yRSur...rt_radio=1



July 28 '25 - Iron Abyss / Hatfield Fusion

Dead Money Monday and Accessories

199.6 body weight

2277 cals headed to 2800

Cardio State Bike 10 miles - 40:22 min/sec - 124/126BPM



Big money no whammies !! Everything went real well today , warmed up in a meet style progression this time instead of our wave and tested opener and second.



Rushed a bit on the top pull but it moved well with decent speed so I think we have a solid 2nd attempt and set up for a new WR attempt on our 3rd , still plenty of time to adjust.



Dropped to the lowest available hole on the rack today , that put's the plates 6 inches off the floor ,,, high block pull type of thing.



Accessories were simple and for the work capacity and pump more than anything again. Was a damn good day all around.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts - Deads - Meet Progression to 2nd attempt

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1

1st Attempt - 495x1 - moved real well

2nd Attempt - 525x1 - lil slow off the floor - traveled well

*Back Off Sets at our first peaking week weight - 465 x3 x3 x3 x3



495



https://streamable.com/qdploz



525



https://streamable.com/5t3syl



Rack Pulls - Lowest Hole - plates 6" off floor - Doubles to Infinity and Beyond

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 545x2 - 565x1x1

*Back Off Sets - 495 x2 x2 x2 x2



Leg Extensions - 4x12 Slight Progression

90x12 - 95x12 - 100x12 - 105x12



Ham Curls - 4x8 Slight Progression

45x8 - 50x8 - 55x8 - 60x8



Abs - Paloff Press - Double looped red minis - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=D5_oPyav...rt_radio=1



July 30 '25 - Iron Abyss / Hatfield Fusion

Bench Testing Wednesday - Main and Light Accessories

6 weeks out

199.0 body weight

1110 cals headed to 2800 for the day

Cardio 10 miles - 39 min 18 sec - 122/124 bpm



Train kept a rolling all night long WOOOOOOOOOO!WOOOOOOOOO!!!!!! Today was the shit but nothing stank. Fuck Yeah !



The superset warm ups are paying off , and making smaller jumps is a big help as well , take a little longer to get up to working weight but I'm no spring chicken any more and this feels right to me , so we go with it. Years of using that shoulder for a battering ram in football and a cannon barrel all through shot putting and now powerlifting has taken its toll.



Meet warm up progression today and hit our first and second attempts , everything felt good and moved well.



Second attempt didn't fly but it was far from a grinder so I'm real happy about that.



We still managed to get in our main mover at 4x4 and the accessories were kept light and snappy , I got no complaints at all. 10/10 stars for a testing day.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression

Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts -

Bench - Competition testing Opener and Second attempts

Warm up - superset - ebx5 ebx5

Progression - superset - 135x5 - superset - 160x3 - superset - 185x2

Progressive Singles - 225x1 - 245x1 - 265x1

1st Attempt - 285x1 - Boom , felt real good

2nd Attempt - 300x1 - Shazam - didn't fly but moved with decent speed , real happy.

*Back Offs with todays main mover - 4x4 - 265 x4 x4 x4 x4



Seated DB Press - 3x8 Static

45 x8 x8 x8



Lat Pulls - Work Sets - 3x12 Static

105 x12 x12 x12



Face Pulls - Work Sets - 3x15 Static

30 x15 x15 x15



Hammer Curls - 3x8 Static

45 x8 x8 x8



Abs - Standing Cable Crunch - 4x20 Progressive

60x20 - 65x20 - 70x20 - 75x20