5/3/1 RUN!

Yano

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1/28/25

Body weight 227- hungry as shit on this program, so I’m eating more!

Band press 2x10 red mini

Band pulls 2x10

Band xovers 2x10

Bench press 10x135, 5x150, 3x185+4 explosive push up, 2x215+4expu, 1x235+3expu, 1x260+3expu
Back Off Sets 6x245, 6x215, 16x200

Spoto Press 3x6 185#

Decline Bench Press 5x5 185#

Incline Bench Press close grip 5x5 135#

Standing Rows 4x8 80,90,100,110#
The video I saw showed with a cable chest level! Is that right?

Curls4x8 35#dumbbell

Didn’t get the lateral raises! Ran out of time.

Did get the bent leg lifts 4x30

First time getting all the stretches in! On the ones that have hold on the end. Is that the seconds and the first number is reps?

Over all feeling stronger than ever! Grip is getting stronger by the day!! Haven’t got lost in the Iron Abyss yet! lol thanks for all the help brother 💪😎
With the PAP pairing , give yourself a good 2/3 min between your set of pushups and the next set of lifts , that will ensure full potentiation and explosiveness , it's ok not to rush those
 
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With the PAP pairing , give yourself a good 2/3 min between your set of pushups and the next set of lifts , that will ensure full potentiation and explosiveness , it's ok not to rush those

Will do that for sure. Stamina is definitely headed up. By the time I switch the plates I’m ready to bang!

Trying to force myself to move faster to cut the time down overall.

Need to get more time out of the same day. Between family, church, and cardio it seems like I’m always shorting something 💪😎
 

Yano

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Will do that for sure. Stamina is definitely headed up. By the time I switch the plates I’m ready to bang!

Trying to force myself to move faster to cut the time down overall.

Need to get more time out of the same day. Between family, church, and cardio it seems like I’m always shorting something 💪😎
I'm retired due to the stroke and basically work from home as a florist , I forget that folks can't train for 2 n 3 hours haaahahaha.

Only need to go slow is the PAP work , takes the body time to be able to generate full explosive force again and potentiate , its not just doing reps. This builds speed and explosiveness in our lifts similar to using bands or chains for dynamic work.

Old pic of Fred Hatfield aka Dr Squat , using PAP pre-deadlift during competition.

18444908_874931489325953_2479307465464741888_n.jpg
 
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1/31/25 lower body accessory
Iron Abyss

Squat Low Box 10x150, 5x170, 3x200, 2x235,
1x260, 1x290
Back Off Sets- 6x270, 6x235, 15x215

Good Mornings 3x8 155# went up twenty pounds and felt way better this time. It’s definitely a weak point for me. Can’t wait for it to catch up and see numbers rise.

Snatch Grip RDL 135#x8- don’t feel it in hams at all. Need to watch some videos on it. I went butt back like going to sit down and just hinged at the hip. Probably another weak point haha!

Deadlifts 10x165, 5x185, 3x225, 2x255, 1x280, 1x315
Back Off Sets- 6x290, 6x255, 15x240

Zercher squat 4x8 185# used my elbow wraps loose for some padding. Felt way better

Deficit deads 2” 5x185, 3x220, 2x255, 1x280

Shrugs 4x8 255# grip held strong!

Abs Bent Leg Lifts 4x30

Grip is still getting stronger each session! Everything is on the rise!! Nothing beats STRONG!!!💪😎
 
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2/1/25 dynamic effort upper body
IRON ABYSS

Band press 3x15, band pulls 3x15 band crossovers 3x15

Speed bench press 6x3 150# + orange bands

Overload pressing 3x3 330- got half reps for first set. Then realized I didn’t have my wraps on. Got 3 for last 2 sets. Doubling my last session!

Deficit deads 2” 4x4 240#

Face Pulls 3x15 65#

Dumbbell Rows 4x8 65#

Hammer Curls 4x8 35#

Lateral Raises 3x15 15#

Planks 3x45seconds. Still had some gas in the tank after. Very good sign I’m adapting to this program!

BANG BERSERKER GANG💪😎
 
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2/4/25

Body weight 228.2

Lower Body Max Edffort (squat focused)

IRON ABYSS

SQUATS LOW BOX 10x155, 5x175, 3x205+3bj, 2x240+3bj, 1x265+5bj, 1x295, 1x295+3bjX4
Back -Off Set 6x275, 6x240, 220x5

Good Mornings 5x5 205 repeat!

Zercher Squats 5x5 235 repeat!

Deadlifts 10x170, 5x190, 3x225+4brj, 2x260+4brj, 1x285+4brj, 1x320, 1x320x4+4brj
Back -Off Sets6x295, 6x260, 245x15

Rack pulls 5x260, 3x294, 2x335, 1x370

Shrugs 4x8 260

Bent Leg Lifts 4x30!

And I did the stretch/warm up routine!! 💪😎
 

Yano

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2/4/25

Body weight 228.2

Lower Body Max Edffort (squat focused)

IRON ABYSS

SQUATS LOW BOX 10x155, 5x175, 3x205+3bj, 2x240+3bj, 1x265+5bj, 1x295, 1x295+3bjX4
Back -Off Set 6x275, 6x240, 220x5

Good Mornings 5x5 205 repeat!

Zercher Squats 5x5 235 repeat!

Deadlifts 10x170, 5x190, 3x225+4brj, 2x260+4brj, 1x285+4brj, 1x320, 1x320x4+4brj
Back -Off Sets6x295, 6x260, 245x15

Rack pulls 5x260, 3x294, 2x335, 1x370

Shrugs 4x8 260

Bent Leg Lifts 4x30!

And I did the stretch/warm up routine!! 💪😎
I leave a long sleeve on for the zerchers being I use the deadlift bar for em , knurling is like lil knives.

You can vary your good mornings from high to low like bowing at the waist very little flexion in the knees , low pins to standing , set the bar so it's at the bottom of your squat , and you can do them seated as well , aka junk scrunchers .. cus leaning over with a bar on your back like that ,scrunches up ya junk. Seated like a box squat ,good straight spine and ya bow down and back up

Good fucking work man !
 

Yano

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2/1/25 dynamic effort upper body
IRON ABYSS

Band press 3x15, band pulls 3x15 band crossovers 3x15

Speed bench press 6x3 150# + orange bands

Overload pressing 3x3 330- got half reps for first set. Then realized I didn’t have my wraps on. Got 3 for last 2 sets. Doubling my last session!

Deficit deads 2” 4x4 240#

Face Pulls 3x15 65#

Dumbbell Rows 4x8 65#

Hammer Curls 4x8 35#

Lateral Raises 3x15 15#

Planks 3x45seconds. Still had some gas in the tank after. Very good sign I’m adapting to this program!

BANG BERSERKER GANG💪😎
Every 4 weeks or so the body adapts and recruits new motor units , that is a good sign indeed dude !

Neural adaptions have begun MUAAHAHAHAAAH ( Evil scientist laugh n shit )
 
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2/5/25
Upper Body Max Effort (bench press focus)
IRON ABYSS

band press 2x10, band pull 2x10, band crossover 2x10

Bench Press 10x140, 5x155, 3x190+4expu, 2x220+4expu, 1x240+4expu, 1x260, 1x260+4expu x 4 sets
Back Off Sets 6x250, 6x220, 205x15

Spoto Press 3x6 @190#

Decline Bench Press 5x5 @190#

Incline Close Grip Bench Press 5x5 @140#

Standing Row 4x8 @110, 120,120,120
Want to switch this for seated cable row. What you think about that Yano?

Curls BB 4x8 65,75,75,75

Lateral Raises 3x15 @15#

Bent Leg Lifts 4x30

Raised numbers up 5# per lift and everything felt good! Recovering quicker after every set!! So cutting some time off the overall length which is good!
Need to eat more of the right stuff to help me keep climbing.

Going to do an hour on elliptical later! Got an hour yesterday too, now that I can handle the work load of the weights better!!!

BANG BERSERKER GANG💪😎
 

Yano

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2/5/25
Upper Body Max Effort (bench press focus)
IRON ABYSS

band press 2x10, band pull 2x10, band crossover 2x10

Bench Press 10x140, 5x155, 3x190+4expu, 2x220+4expu, 1x240+4expu, 1x260, 1x260+4expu x 4 sets
Back Off Sets 6x250, 6x220, 205x15

Spoto Press 3x6 @190#

Decline Bench Press 5x5 @190#

Incline Close Grip Bench Press 5x5 @140#

Standing Row 4x8 @110, 120,120,120
Want to switch this for seated cable row. What you think about that Yano?

Curls BB 4x8 65,75,75,75

Lateral Raises 3x15 @15#

Bent Leg Lifts 4x30

Raised numbers up 5# per lift and everything felt good! Recovering quicker after every set!! So cutting some time off the overall length which is good!
Need to eat more of the right stuff to help me keep climbing.

Going to do an hour on elliptical later! Got an hour yesterday too, now that I can handle the work load of the weights better!!!

BANG BERSERKER GANG💪😎
Excellent work man !
 
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I had a great Uncle pass! At the funeral I’m looking for my last direct blood, Uncle who was like a father to me! Hunting, fishing, boating, and camping! Where is he? He was at home!!!

He had passed already too !
Two Viming Left MIDGARD in a weeks Time!

Enjoy your seat at the bench UNCLES!!!
Cheer on the sons of Peter as we achieve Greatness and Glory for the KING!!!💪😎
 

Yano

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I had a great Uncle pass! At the funeral I’m looking for my last direct blood, Uncle who was like a father to me! Hunting, fishing, boating, and camping! Where is he? He was at home!!!

He had passed already too !
Two Viming Left MIDGARD in a weeks Time!

Enjoy your seat at the bench UNCLES!!!
Cheer on the sons of Peter as we achieve Greatness and Glory for the KING!!!💪😎
Best wishes to you and yours.

An my best and heartfelt wishes for your Uncles, may Valhalla receive them well.
 
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2/10/25 Lower Body Max Effort (squat focus)

IRON ABYSS - Stretch/Warm Up

Squat (low box) 13” 10x155, 5x175, 3x205+3bj, 2x240+3bj, 1x265+5bj, 1x295, 1x295+3bj x4 sets!

Back Off Sets 6x275, 6x240, 220x6
I watched some videos of Loui and He said when your on the box seated, your shin should be angled back. Not straight up and down.
So I moved my box back to make that happen. It felt way harder!

Good Mornings 5x5 @ 205#
Barely got through the last set back was cooked. Probably shouldn’t have went for the 5 singles on squat!
I had forever to recover from all the traveling I did.
I’ve been eating and sleeping pretty damn good. I don’t know what happened! Just couldn’t get shit moving and felt like crap!

Elliptical cardio 60mins and called it a day!
 

Yano

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2/10/25 Lower Body Max Effort (squat focus)

IRON ABYSS - Stretch/Warm Up

Squat (low box) 13” 10x155, 5x175, 3x205+3bj, 2x240+3bj, 1x265+5bj, 1x295, 1x295+3bj x4 sets!

Back Off Sets 6x275, 6x240, 220x6
I watched some videos of Loui and He said when your on the box seated, your shin should be angled back. Not straight up and down.
So I moved my box back to make that happen. It felt way harder!

Good Mornings 5x5 @ 205#
Barely got through the last set back was cooked. Probably shouldn’t have went for the 5 singles on squat!
I had forever to recover from all the traveling I did.
I’ve been eating and sleeping pretty damn good. I don’t know what happened! Just couldn’t get shit moving and felt like crap!

Elliptical cardio 60mins and called it a day!
Were a new person every time we step into the gym , some days were monsters , some days were not. Happens to all of us.
 
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