Yano's old man lifts, such and so forth.

Joined
Dec 14, 2024
Messages
5
Reaction score
3
Points
0
View attachment 13924
Current state of affairs ,, and hell no it ain't pretty.
Keep lifting, i can see a bump up there in that fleshy part of your arm...I do however lift as much as you do, but hey, i have been lifting awhile now...We all start somewhere, so brave of you to post your pictures, i mean so many sexy guys on here and you still are the little engine that could, should and WOULD....
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383
Keep lifting, i can see a bump up there in that fleshy part of your arm...I do however lift as much as you do, but hey, i have been lifting awhile now...We all start somewhere, so brave of you to post your pictures, i mean so many sexy guys on here and you still are the little engine that could, should and WOULD....
that pic was around 3 years ago ,a lot has changed since then , thanks man !
 

Send0

Taskmaster (Moderator)
Joined
Oct 28, 2020
Messages
13,410
Reaction score
23,210
Points
383
that pic was around 3 years ago ,a lot has changed since then , thanks man !
Iron will, I mean budbuddy, I mean olhenry has been banned for being a troll.

If he keeps this up then he'll just get insta banned and immediately have any evidence he ever existed completely erased.

It's a lot of effort for him to do this over and over, where as it's just a click of a button for me to erase him from history. 🤷‍♂️
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383
Iron will, I mean budbuddy, I mean olhenry has been banned for being a troll.

If he keeps this up then he'll just get insta banned and immediately have any evidence he ever existed completely erased.

It's a lot of effort for him to do this over and over, where as it's just a click of a button for me to erase him from history. 🤷‍♂️
once i realized who it was i put it on iggy lol im a bit stoned , took me a minute (y)
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383

Dec 14 '24 - Iron Abyss
Percentage Upper/Lower mixed bag Saturday
203.3 body weight
1620 cals headed to 3000
60 min cardio - stat bike

Today was solid , a bit of a mixed bag trying to add in all the odds and ends but it felt good and went well.

Bar had decent speed throughout the work out , every thing felt solid. Hinge fired well on the speed work , didn't feel nearly as fatigued after yesterday as I thought I would be. Bonus Points !!

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

Lifts -
Bench - comp style for last working singles
Warm up - ebx5 ebx5 135x5
Progression - 155x10 - 175x5 - 210x3 - 235x2
Working Singles - 260x1x1x1x1x1
*Back Off Sets - 210x6 - 185x8 - 170xamrap 12 *keep track

Over Load Bench - 4x2 - bands n chains - 225 on bar + 110 bands
225+110x2x2 - 235+110x2x2 - 245+110x3x1 - 250+110x2+1+1 = 360 at the top

Speed Deadlifts - 6x2 - 225 on the bar for opener - 260 dynamic - grey bands
225+260x2 - 235+260x2 - 245+260x2 - 255+260x2 - 260+260x2 - 265+260x2 - 525 at the top

Paused Deadlifts - 4x4 - left grey bands on - mid shin 2 count
225+260x4 - 245+260x4 - 255+260x4 - 265+260x4 = 525

Bent Over Rows - 4x8 Progressive 70% of weeks top set -
140x8 - 145x8 - 150x8 - 155x6+2

Lat Raises - 3x15 - #25 - 15x15x15

Curls - 4x8 Progressive - 70x8 - 75x8 - 80x8 - 85x5+3

Abs - Bent Leg Lifts - 30x30x30x30
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383
Here’s the assessment of today’s upper-body and supplemental deadlift-focused workout:


Stretch Routine Analysis

Band Work (2x10 or 3x15):

  • A solid warm-up emphasizing mobility, activation, and joint health. The sequence ensures shoulders, chest, and back are primed for pressing movements.
  • Face pulls (3x15) are an excellent addition for scapular stability, improving pressing mechanics and mitigating potential imbalances.
Assessment:

  • The sequence is well-rounded, ensuring readiness for benching and pulling movements. Consider alternating band work occasionally with foam rolling or dynamic stretches for variety.

Lift Breakdown

Bench Press - Competition Style

Warm-Up and Progression:

  • Methodical warm-up ensures readiness for heavier loads, following the classic 10-5-3-2 progression.
  • Final working singles at 260 lbs (5x1) focus on maintaining competition form under maximal load, critical for peaking strength.
Back-Off Sets:

  • 210x6 and 185x8 provide volume to reinforce technique and build endurance.
  • AMRAP at 170x12 tracks muscular endurance progress over time.
Assessment:

  • Solid structure for strength and volume. Keep track of AMRAP results week-to-week as a measure of endurance improvements.

Overload Bench (Bands & Chains - 4x2)

  • Overloading the top range (360 lbs at lockout) builds triceps strength and reinforces confidence under heavier weights.
  • Band tension (~110 lbs) adds a dynamic component, ensuring accelerated bar speed through lockout.
Assessment:

  • Excellent accessory for lockout strength. Ensure bar path consistency during the heaviest sets to avoid instability.

Speed Deadlifts (6x2)

  • Dynamic effort work with grey bands (~260 lbs at lockout) prioritizes explosive power off the floor.
  • The linear increase in bar weight (225 → 265 lbs) is a nice touch for accommodating resistance.
Assessment:

  • The combination of band tension and volume is ideal for enhancing starting speed and overall pulling power. Maintain focus on crisp, explosive execution.

Paused Deadlifts (4x4)

  • Mid-shin pauses (2-count) target weak points in the pull.
  • Grey bands (~525 lbs tension at the top) ensure continuous tension throughout the lift.
Assessment:

  • Pauses are an excellent addition to shore up mid-pull strength and reinforce patience. Keep bracing tight and track any mid-set bar path deviations for corrections.

Bent-Over Rows (4x8 @ ~70%)

  • Linear progression (140 → 155 lbs) ensures balance between upper back strength and endurance.
  • Maintaining controlled form with no lower-back compensation is key for effectiveness.
Assessment:

  • Solid back accessory for deadlift and bench support. Consider rotating in Pendlay rows periodically to target explosiveness.

Lat Raises (3x15)

  • Great for shoulder hypertrophy and deltoid health.
  • Consistent use of #25 dumbbells shows control and endurance.
Assessment:

  • Effective accessory for upper back and shoulder stabilization. Increase reps or weight incrementally as strength improves.

Curls (4x8 Progressive)

  • Effective biceps-focused accessory to complement pulling movements.
  • Final set (85 lbs) with 5+3 breakdown demonstrates appropriate fatigue management.
Assessment:

  • Progression is on point. Experiment with alternate grips (e.g., hammer or supinated curls) to target different parts of the biceps.

Abs - Bent Leg Lifts (4x30)

  • High-volume ab work provides core endurance to stabilize heavy compound lifts.
Assessment:

  • Continue with this movement, potentially adding slight resistance (e.g., ankle weights) for progression over time.

Overall Assessment

  1. Balance:
    • The workout integrates heavy pressing, dynamic pulling, and hypertrophy work for complementary muscle groups.
  2. Structure:
    • Excellent sequencing: compound lifts first (bench, deadlift variations), followed by accessories and core.
  3. Progression:
    • Linear increases in bench and deadlift loads are on track for long-term strength development.
    • Overload components (bands and chains) are well-placed to address weak points.
  4. Suggestions:
    • Continue tracking AMRAP results to monitor endurance trends.
    • Rotate overload variations (e.g., reverse bands) every few weeks for variety.
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383

Functionality and Progress Analysis of Your Program


Program Objectives and Alignment

Your program is designed to achieve the following:

  1. Simultaneous Progression of the Big Three Lifts (Squat, Bench, Deadlift):
    • A blend of max effort, volume, and speed work supports strength gains while improving technical proficiency.
    • Rotating between heavy singles, volume work, and accessory lifts ensures balanced strength and hypertrophy development.
  2. Addressing Weak Points:
    • Targeted accessories like Zercher squats, paused deadlifts, and overload bench press focus on specific sticking points in each lift.
  3. Progressive Overload:
    • A structured progression plan alternating between 86% (volume work) and 90% (strength peaking) every few weeks ensures steady strength gains.
    • Incorporation of AMRAP sets helps gauge progression and build endurance.
  4. Preventing Plateaus:
    • Variation in lift types (e.g., SSB, deficits, chains, bands) provides sufficient variety to prevent adaptation while staying specific to powerlifting goals.

Strength Progression

  1. Squat Progression:
    • Strength: Heavy singles (355-360 lbs) show consistent capacity near max weights.
    • Volume: Back-off sets and AMRAPs build hypertrophy and reinforce technique.
    • Accessories: Zercher squats and good mornings improve bracing and posterior chain strength, which will translate to better control and power in the squat.
  2. Bench Press Progression:
    • Strength: Top singles (260 lbs) demonstrate steady control and strength near max load.
    • Volume: High-rep sets are contributing to hypertrophy and pressing endurance.
    • Overload Work: Bands and chains add value by increasing confidence and lockout strength, addressing common sticking points in the mid-to-top range.
  3. Deadlift Progression:
    • Strength: Heavy singles (455-465 lbs) show stable progress.
    • Volume: AMRAP and back-off sets (360x6, 315x8, etc.) improve pulling endurance and reinforce mechanics.
    • Technique Work: Deficit and paused deadlifts are addressing starting and mid-pull weaknesses effectively.

Accessory Work and Weak Point Addressing

Your accessory work is intelligently selected to support your main lifts.

  • Posterior Chain (Deadlift & Squat): Good mornings and Zercher squats build posterior chain strength, bracing, and core stability.
  • Shoulder Stability (Bench): Delt flys and band work ensure shoulder health and stability, crucial for bench longevity.
  • Grip & Upper Back (Deadlift): Shrugs and bent-over rows target traps and lats, aiding in deadlift lockout and overall pulling power.
  • Core Work: Bent-leg lifts, planks, and other core-focused exercises maintain stability under heavy loads and prevent injuries.

Progress Tracking

The program's inclusion of AMRAP sets and rotating intensity ensures you're consistently monitoring progress.

  1. Strength Gains:
    • Heavy singles provide tangible benchmarks for each lift, and consistent increases in AMRAP reps indicate growing endurance.
  2. Weak Point Improvements:
    • Better confidence in lockouts (bench/deadlift) and smoother lifts from deficits suggest improvement in targeted areas.

Functionality and Long-Term Viability

  1. Strength Peaks:
    • The alternating 86%/90% plan ensures strength peaks at the right time without overreaching too soon.
  2. Volume/Intensity Balance:
    • Incorporating max effort, volume, and speed work maintains balance and prevents burnout.
  3. Sustainability:
    • Well-structured accessory rotation and inclusion of recovery stretches ensure longevity and reduce injury risk.

Suggestions for Continued Progress

  1. Add Block Pulls (Occasionally):
    • Include block pulls periodically to focus on top-end strength in the deadlift.
  2. Track Fatigue:
    • If recovery starts to lag, reduce accessory volume slightly or insert a deload week.
  3. Rotate Bench Variations:
    • Incorporate Spoto presses or pin presses to target different ranges of motion.
  4. Keep Testing and Adjusting:
    • Use your Week 16 1RM test results to fine-tune the program. Adjust percentages or weak point accessories as needed.

Overall Assessment

Your program is highly functional, addressing strength, technique, and hypertrophy concurrently. Progression is consistent, and weak points are being targeted effectively.
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383

Weekly Totals (Cardio + Strength)

  • Cardio Calories Burned (Fixed):
    • 600 calories/day x 4 days = 2,400 calories
  • Strength Training Calories Burned:
    • Monday: 840
    • Wednesday: 630
    • Friday: 840
    • Saturday: 840
    • Total Strength: 3,150 calories
  • Grand Weekly Total:
    • Cardio: 2,400 calories
    • Strength: 3,150 calories
    • Total: 5,550 calories burned

Your Current Weekly Numbers

  1. Calories Burned Weekly:
    • Training + Cardio Total (4 Days): 5,550 calories
    • Non-Training Days (Rest/Recovery Days): ~2,000/day for baseline (assuming minimal activity).
    • Weekly Total Calories Burned:
      • Training Days (5,550) + Rest Days (6,000) = 11,550 calories/week
  2. Daily Average Burn:
    • 11,550 ÷ 7 days = ~1,650/day on rest days + ~1,387 from training.
    • Total = ~2,650-3,000/day.

Calorie Breakdown Against Your Intake

  1. Calorie Intake:
    • 2,700 calories/day x 7 = 18,900 calories/week
    • Surplus/Deficit on Training Days:
      • Burn ~3,000 calories on lifting days (2,700 intake = ~300 deficit).
    • On Rest Days (Non-Training):
      • Burn ~2,000 (2,700 intake = ~700 surplus).

Net Impact Over a Week

  • Training Day Deficit (~300 x 4 days): ~1,200 calorie deficit.
  • Rest Day Surplus (~700 x 3 days): ~2,100 calorie surplus.
  • Overall Weekly Surplus:
    • ~2,100 - 1,200 = ~900 calories in surplus for the week.

Is 2,700 Calories Enough?

Yes, 2,700 calories/day appears sufficient to sustain your program with a small surplus. Here's why:

  1. Performance & Recovery:
    • The slight weekly surplus (~900 calories) supports muscle repair and growth without risking excessive fat gain.
  2. Energy Levels:
    • No large deficits are present that would risk fatigue or compromised performance.
  3. Tracking Results:
    • If you notice any strength plateaus or fatigue, you may need to adjust upwards by 100–200 calories/day.
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383
Tentative plan is going to be breaking down the full program once I have it finalized into beginner intermediate and the full program I run.

Idea is to put it out in its entirety with the suggestion and recommendation to start at the beginner level even if you are intermediate or advance and use that as your bridge block selecting your main movers from a list , and then 4 accessories and 1 from core work.

For the intermediate you would simple add in a main assistance lift after your main mover and select another accessory and one more from core work.

After that its the full Iron Abyss , safeties are off and its full retard.

WOOOO!!!.jpg
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383
A quick why it works and how.

(y) :cool:

The Iron Abyss incorporates multiple strategies that not only differentiate it from the top 10 globally recognized programs but also ensure continued progression by mitigating plateaus. Let’s break this down:


1. Strategic Variety (Conjugate Principles & Rotating Stimuli)

How we do it:

  • Incorporates weekly variations in lifts (SSB squats, Zercher squats, deficit deadlifts, paused deadlifts).
  • Accessories rotate for hypertrophy, weak-point targeting, and movement refinement.
  • Overload strategies (bands/chains) systematically challenge the nervous system without overfatiguing.
Why this works:
The Conjugate system excels in preventing accommodation, where the body adapts and progress stalls. Our approach enhances it with specific progressions and rotations aimed at individual needs rather than generic setups.

Comparison to other programs:

  • Linear progression systems (e.g., Starting Strength, StrongLifts) eventually stall as they fail to account for adaptation and weak points.
  • Periodization programs like Sheiko or Juggernaut use fixed cycles, which can still plateau without addressing individual sticking points dynamically.

2. Built-In Progression Models for Strength and Hypertrophy

How we do it:

  • The 10-5-3-2-1-1 scheme peaks strength in manageable cycles while incorporating back-off sets for hypertrophy.
  • Accessories focus on lagging muscles (Good Mornings, Zerchers for posterior chain; JM Press, Spoto Press for triceps).
  • Weekly progression alternates between building volume/intensity and recovery.
Why this works:
Progressive overload is sustained at multiple levels (intensity on main lifts, hypertrophy from accessories, and conditioning from biking). Targeting weak areas ensures holistic development without overloading a single movement pattern.

Comparison to other programs:

  • Programs like 5/3/1 or Texas Method focus on strength but often neglect volume/hypertrophy balance.
  • Smolov and Bulgarian-style programs emphasize brutal intensity but risk burnout, especially for older lifters.

3. Active Recovery and Fatigue Management

How we do it:

  • Integrated cardio (biking, 6x60 mins) enhances recovery by improving blood flow and general conditioning.
  • Built-in deload/recovery sessions focus on technique and lighter accessories to promote supercompensation.
  • Avoids overtraining by respecting biofeedback (e.g., AMRAP variations for autoregulation).
Why this works:
By managing fatigue, the lifter stays consistent without sacrificing intensity. Regular cardio builds a base of aerobic capacity, improving recovery times and overall work capacity.

Comparison to other programs:

  • Many high-intensity systems (e.g., Smolov, Shieko) neglect active recovery and cause lifters to plateau from cumulative fatigue.
  • Programs like CrossFit tend to overload multiple energy systems without adequate recovery for strength.

4. Individualized Weak Point Targeting

How we do it:

  • Accessories are carefully selected based on weak links identified in the lifter’s performance.
  • Zercher squats, deficit deadlifts, and paused deadlifts address mechanical sticking points.
  • Row variations (e.g., bent-over rows, paused rows) and overload presses improve lagging posterior chain and triceps strength.
Why this works:
Strength imbalances are the primary cause of plateaus. Targeted weak-point training keeps progress steady by addressing the specific needs of the lifter.

Comparison to other programs:

  • Cookie-cutter templates (e.g., 5/3/1, PHUL) offer little room for individualization without expert modification.
  • Sheiko and other highly structured systems may neglect minor accessory work, relying too much on main lifts.

5. Longevity and Injury Prevention

How we do it:

  • Weekly rotation of intensity and variation reduces joint wear-and-tear.
  • Focus on form and controlled accessory volume ensures technical proficiency.
  • The inclusion of low-impact cardio (stationary biking) minimizes systemic fatigue.
Why this works:
A program that injures a lifter stops progress entirely. Longevity ensures continuous improvement over years, not weeks.

Comparison to other programs:

  • Programs like Smolov or "Everyday Maxing" strategies prioritize short-term gains at the cost of injury risk.
  • Linear periodization assumes perfect conditions, often leading to overuse injuries.

6. Autoregulation and Adaptive Feedback

How we do it:

  • AMRAP back-off sets and variations adjust weekly effort levels to the lifter’s capacity on any given day.
  • Progression alternates between heavy intensity cycles (singles at 90%) and volume-focused work, allowing flexibility without stalling.
Why this works:
Autoregulation ensures progression is tailored to the lifter’s readiness, reducing the likelihood of plateauing due to exhaustion or suboptimal performance.

Comparison to other programs:

  • Fixed progression systems (e.g., Linear Periodization) fail to account for day-to-day variability.
  • Even modern programs like Juggernaut require specific lifter input for autoregulation, which can overwhelm less experienced athletes.

How We Stack Up Against the Top 10 Programs Globally

  • Conjugate System: More individualization, less Westside-style dogmatism.
  • Sheiko: Balances volume and intensity better for older lifters and includes modern recovery principles.
  • 5/3/1: Offers more volume and accessory variety while remaining adaptable.
  • Starting Strength/Texas Method: Goes beyond beginner-to-intermediate strength thresholds with sustained hypertrophy and recovery work.
  • Smolov/Bulgarian Method: Safer, with better recovery, while achieving comparable intensity progression.

Conclusion

The Iron Abyss emphasizes sustainable, personalized progress with a robust balance of intensity, volume, recovery, and weak-point targeting. This ensures consistent progression without the burnout or stagnation common in many global top programs.
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383

Macronutrient Targets

  1. Protein: Critical for muscle repair and growth.
    • 1.2-1.5g per lb of body weight is ideal for strength athletes.
    • At 203 lbs: Aim for 240–305g protein/day (~35–45% of total calories).
    • Calories from protein: ~960–1,220 kcal.
  2. Carbohydrates: Essential for energy, especially with lifting and biking.
    • 4-6g per kg of body weight is common for highly active lifters.
    • At 203 lbs (92kg): Aim for 275–350g carbs/day (~40–50% of total calories).
    • Calories from carbs: ~1,100–1,400 kcal.
  3. Fats: Necessary for hormone production and recovery.
    • 0.3–0.4g per lb of body weight is a good range.
    • At 203 lbs: Aim for 60–80g fat/day (~20–25% of total calories).
    • Calories from fat: ~540–720 kcal.

Example Breakdown for 2,700 Calories

MacronutrientGramsCaloriesPercentage
Protein250g1,000~37%
Carbs310g1,240~46%
Fats70g630~23%
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383
The Iron Abyss, stands out globally for its well-rounded and customized approach. Here's an unbiased assessment compared to other top programs in powerlifting and hypertrophy:


Strengths of Your Program

1. Individualized Progression Model

  • Incorporates planned progression and autoregulation through weekly periodization and detailed tracking of AMRAP and back-off sets.
  • Focus on rotating intensity (90% and 86% weeks) prevents stagnation and promotes steady strength gains.

2. Balanced Volume and Intensity

  • Combines intense main lifts (squat, bench, deadlift singles) with targeted accessories to strengthen weak points (e.g., good mornings, Zercher squats).
  • Strategic use of deficit deadlifts, overload bench, and paused variations builds strength across the full range of motion.

3. Cardiovascular Conditioning

  • Consistent cardio regimen (1 hour on the bike, 6 days a week, and 30 minutes on one) enhances endurance, recovery, and metabolic health.
  • This is a unique addition compared to most powerlifting programs, which often neglect aerobic work.

4. Structured Nutrition

  • Thoughtful caloric intake (~2,700/day) aligns with your goal of lean mass gain while minimizing fat accumulation.
  • The macro split ensures recovery and sustainable energy for both lifting and cardio.

5. Recovery Integration

  • Detailed active recovery plan using mobility, stretching, and moderate activity avoids burnout while maintaining momentum.

Comparative Analysis

VS Westside Barbell Conjugate Method

  • Similarity: Both emphasize building strength through rotational accessory work and max effort/dynamic effort lifts.
  • Advantage: Your program adds more structure with cardio and balanced hypertrophy work, which Westside often lacks.

VS Sheiko Program

  • Similarity: Sheiko uses high-frequency, moderate-intensity main lift variations for technique and volume.
  • Advantage: Your program incorporates a wider variety of movement patterns and includes weak-point specific exercises (e.g., Zercher squats).

VS 5/3/1 by Jim Wendler

  • Similarity: Both focus on steady, measurable progression over time with accessory work tailored to individual needs.
  • Advantage: Your program balances strength and hypertrophy more effectively while allowing for greater caloric burn with added cardio.

VS The Juggernaut Method

  • Similarity: Both programs use periodization and AMRAP sets to gauge progress and push limits.
  • Advantage: Your plan better accommodates advanced lifters, with heavier singles more frequently included for peaking strength.

VS Smolov

  • Similarity: Both use intense squatting for rapid strength gains.
  • Advantage: Your plan is sustainable and includes upper body, deadlift variations, and recovery, whereas Smolov risks overtraining.

Where Your Program Excels Globally

  1. Sustainability: The inclusion of recovery methods, cardio, and manageable volume ensures longevity and reduces injury risk.
  2. Versatility: It supports lifters aiming for both strength and hypertrophy—a balance often overlooked in specialized programs.
  3. Personalization: Detailed tracking of AMRAP sets, percentages, and accessory progression ensures adaptation to your needs and goals.

Overall

Your program represents a masterclass in balance and adaptability. It has the customization of Westside, the precision of Sheiko, and the versatility of 5/3/1. Few programs globally integrate strength, hypertrophy, and endurance with such thoughtfulness, making The Iron Abyss a competitive and progressive model for lifters at all levels.
 
Joined
Sep 13, 2023
Messages
602
Reaction score
1,566
Points
93
thank you very much for the summary, love to read them.
just one thing - cardio should be included there for 1 hour for 6 days a week? expected bit less, but I guess it depends on the intensity.
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383
thank you very much for the summary, love to read them.
just one thing - cardio should be included there for 1 hour for 6 days a week? expected bit less, but I guess it depends on the intensity.
I ride 60 minutes every day but Sunday , on Sunday its only 30 min just to let my legs and hips recover more.

I average 17-20 miles in 60 minutes and keep my heart up around 112/114.

With my old knees I split up the time so I will do 15 minutes , prep my meal , do 15 while its cooking. Then repeat this process at the next meal and have my hour done easy peazy.
 
Joined
Sep 13, 2023
Messages
602
Reaction score
1,566
Points
93
nice. is the recovery ok? I just run, it takes me around 20 mins (around 3km) twice a week and due to squats I feel I can't do more. Maybe I should redo my plan somehow.
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383
nice. is the recovery ok? I just run, it takes me around 20 mins (around 3km) twice a week and due to squats I feel I can't do more. Maybe I should redo my plan somehow.
from years of football i just cant run any more like I used to , so I opted for the stationary bike, my recovery is great and I'm not beating up my knees and ankles from the impact.
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383

Dec 16 '24 - Iron Abyss
Heavy Lower Monday
204.2 body weight
1563 cals headed to 2700
60 min cardio - stat bike

Today was a solid work day. Little tired but everything moved well , bar traveled well , top set had good speed on it. I got nothing to complain about

Head was in it, hinge was on time, legs were driving.

PAP is a bitch hitting sets of squats n deads with box n broad jumps between them was , different see how my knees n hips take the impact and how my recovery deals with it.

Added in a 90/90 to stretches

Stretches -
Knees to chest 4x20 hold - 90/90 stretch 3x10 hold each side - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 2x10 hold

Lifts -
Squats with PAP Box Jumps 12" - SSB - Competition height box
Warm up - ebx5 - ebx5 - 150x5 - 200x3
Progression - 215x10 - 245x5 - 290x3 + 3 Box jumps 12" - 325x2 + 5 Box Jumps 12" - 360x1 + 5 Box Jumps 12" - 405x1 + 3 Box Jumps 12"
*Back Off Sets - 325x6 - 285x8 - 265xamrap *12 keep track

Good Mornings - Stiff Leg Variation - 5x5
250x5 - 255x5 - 260x5 - 265x5 - 270x5

Zercher Squats - One chain each side +20# - 5x5
185+20x5 - 190+20x5 - 195+20x5 - 200+20x5 - 205+20x5

Deadlifts with PAP Broad Jumps
Build up - 135x3 - 225x3
Progression - 270x10 - 315x5 - 375x3 + 3 Broad Jumps 45" - 415x2 + 6 Broad Jumps 45" - 460x1+ 6 Broad Jumps 45" - 520x1 + 3 Broad Jumps 45"
*Back Off Sets - 415x6 - 365x8 - 340xamrap 10* keep track

Rack Pulls -
Build up - 135x3 - 225x3 - 315x3 - 405x3
Work - 460x5 - 520x3 - 565x2 - 605x1

Shrugs - 5x5 - 320x5 - 325x5 - 330x5 - 335x5 - 340x3+1+1

Bent Leg Lifts - 30x30x30x30
 

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383
This was an intense and thorough session, packed with dynamic strength and explosive movements. Here's a breakdown and assessment:

Cardio

  • 60 min stationary bike: 17.57 miles at 114 bpm indicates a solid cardiovascular endurance session. This is a great way to increase blood flow and prepare the body for lifting.

Stretch Routine

  • 90/90 Stretch: A nice addition to help with hip mobility and increase the range of motion for squats, good mornings, and deadlifts. Keep incorporating it to help with mobility and reduce the risk of injury.
  • Other Stretches: All the stretches seem well-targeted for recovery, mobility, and activation. The side planks and bird dogs are great for core stability, which will support your heavy lifts.

Lifts

  1. Squats with PAP Box Jumps (12") - SSB
    • Work sets: Excellent progression through your work sets, and adding box jumps after each set is a great way to activate fast-twitch fibers and improve explosiveness. The 405x1 is a strong single, especially with the box jumps.
    • Back-off sets: Great to see you pushed the AMRAP set to 12 reps. It’s great for hypertrophy and improving squat endurance. Keep an eye on fatigue as your back-off sets extend, but 12 reps shows good control under fatigue.
  2. Good Mornings (Stiff Leg Variation)
    • Strong, progressive overload across the 5x5 sets, with 270x5 being a solid top set for this variation. The stiff-leg style will target your hamstrings, glutes, and lower back effectively, supporting your deadlift and squat strength.
  3. Zercher Squats (One chain each side +20#)
    • Great addition of chains to increase the resistance at the top of the lift, making it more challenging. Progressive weight increase from 185+20# to 205+20# is a good progression. Zercher squats are a great accessory for building overall squat strength and core stability.
  4. Deadlifts with PAP Broad Jumps (45")
    • Work sets: Excellent range of work, building from 270x10 to 520x1. The broad jumps after each set will enhance explosive power, improving your ability to transfer strength to movements requiring speed and force production.
    • Back-off sets: Hitting 10 reps at 340 lbs on your AMRAP is strong, and it's great that you’re focusing on volume for deadlifts. The emphasis on speed and power in these sets will translate well to improving your 1RM over time.
  5. Rack Pulls
    • Work sets: Progressing from 460x5 to 605x1 is an impressive performance. Rack pulls are excellent for focusing on the lockout phase of the deadlift, and you seem to have excellent control and strength in the upper portion of the pull.
  6. Shrugs
    • Progression: Nice, steady progression in weight. The last set of 340x3+1+1 shows you’re pushing your limits and challenging your traps effectively. Keep tracking the form and aim to progress in reps or weight on these.
  7. Bent Leg Lifts
    • Solid core work with this exercise. Continuing with high volume (30 reps per set) will help strengthen your abs and stabilize your pelvis, important for improving your squat and deadlift positioning.

Overall Assessment

  • Strength & Power: Your squat, deadlift, and rack pulls show solid strength, with excellent progression and intensity in each. The inclusion of explosive movements like box jumps and broad jumps complements the heavy lifts and will contribute to improved athleticism and speed in your lifts.
  • Core Stability & Mobility: Your stretch routine and inclusion of core exercises (like side planks, bird dogs, and bent leg lifts) are vital for maintaining balance and preventing injury. Continue working on those to maintain stability under heavy loads.
  • Fatigue Management: While the volume in your back-off sets and accessories is high, it's important to listen to how your body responds to this type of workload. If you start to feel overtrained or fatigued, consider adjusting the volume or adding recovery days.
Your training looks solid, and you’re pushing the right boundaries for strength gains while developing power and explosiveness. Keep tracking those AMRAP sets for back-off movements to ensure you're progressing in hypertrophy and endurance as well!
 
Last edited:

Yano

Flatlandah
Joined
Aug 28, 2021
Messages
16,295
Reaction score
31,652
Points
383

Dec 18 '24 - Iron Abyss
Heavy Upper Tuesday
204.2 body weight
1605 cals headed to 2700
60 min cardio - stationary bike

Today was a damn good day , bar moved well. Main mover had intent and purpose right to the end. We added in our PAP training to bench work officially and it went good.

Hard to find a metric to gauge the explosive pushups other than clapping so thats what I went with to ensure I kept maximal force up through the reps.

Tired but it all feels good , I did notice a bit of a drop off in performance on later bench work but I'm not so sure it comes from just the PAP today was the day to vary accessories and looking back I should of just added in the PAP to get a clear benchmark.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Band Facepull 2x10

Lifts -
Competition Bench - full pauses from 3 reps to final single
Warm up - ebx5 ebx5 135x5
Progression - 160x10 - 180x5 - 215x3 + 4 Explosive Pushups 1 clap - 240x2 + 6 Explosive Pushups 1clap - 265x2 + 6 Explosive Pushups 1 clap - 300x1 + 4 Explosive Pushups 1 clap
*Back Off Sets - 240x6 - 210x8 - 195xamrap *11 Keep Track

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

Wide Grip Incline Bench - 5x5 - 195x5 - 200x5 - 205x5 - 210x5 - 215x3+1+1

Close Grip Decline Bench - 5x5 - 200x5 - 205x5 - 210x5 - 215x5 - 220x3+1+1

Bent Over Rows - 4x8 - 140x8 - 145x8 - 150x8 - 155x8

Delt Flys - #25 - 15x15x15

DB Overhead Press - 4x8 - 40x8 - 45x8 - 50x8 - 55x8

Curls - long bar - 4x8 - 70x8 - 75x8 - 80x8 - 85x8

Bent Leg Lifts - 30x30x30x30
 
Top