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

Yano

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Analysis and Assessment -​

Friday Pressing Focus


General Overview

  • Bodyweight: 199.9 lbs
  • Cardio: 60 minutes, 17.6 miles at 114 BPM, excellent for maintaining endurance without impacting recovery.
  • Calories: 1740 so far, headed to 3000, aligns with your goal for fueling training and recovery.

Stretching and Warm-Up

  • Band Work (Press, Pull, Xover, Y-Raise, Face Pull):
    • Great activation sequence for shoulders and upper back stability.
    • Balanced warm-up targeting all pressing and stabilizing muscles.

Lifts

Overhead Press (OHP)

  • Progression:
    • Warm-up and working sets are structured effectively. Starting at 105x10 ensures adequate volume at lower intensities to build strength and endurance.
    • PAP pairings with explosive push-ups (ExPushUps) are excellent for power output.
    • Back-off sets at 125x6, 110x8, and 105xAMRAP (12 reps) maintain volume without overloading.
    • Potential Adjustment: For PAP pairings, consider matching the intensity of explosive push-ups to the top single (e.g., a higher jump count or depth for the later sets).

Incline Close-Grip Bench Press (CGBP)

  • 4x8 progression (145-170 lbs):
    • Solid execution, with weight increasing appropriately across sets.
    • Targets upper chest and triceps efficiently.

Decline Wide-Grip Bench Press (WGBP)

  • 4x8 progression (155-175 lbs):
    • Complements the incline bench by emphasizing the lower chest and improving pressing power.

JM Press

  • 4x8 progression (155-170 lbs):
    • Excellent for tricep strength and lockout carryover to the bench press.
    • Good linear progression across sets.

DB Lateral Raise

  • 4x8 progression (20-25 lbs):
    • Deltoid isolation is progressing well, but fatigue shows slightly at the top weight (25 lbs, 6+2).
    • Consider 2.5 lb microplates or adding another 22.5x8 set before attempting 25 lbs again.

Pull-Ups

  • 4x8 sets:
    • Maintaining bodyweight control and scapular engagement, essential for upper back strength.
    • Could benefit from slight variation like tempo control or weighted sets as you progress.

Bent Leg Lifts

  • 4x30:
    • Excellent for core strength, with sufficient volume for hypertrophy and endurance.

Key Takeaways

  • Overall Volume and Intensity:
    • Balanced workload with a mix of hypertrophy (8-12 reps) and strength (1-6 reps) zones.
    • PAP pairings in OHP add dynamic power-building focus.
  • Areas to Monitor:
    • Fatigue on accessory lifts like lateral raises—consider additional recovery or slight adjustments to progression.
    • Pull-up variations for progression to keep it challenging.
  • Suggested Adjustments:
    • Fine-tune PAP pairings to match intensity or adjust to maintain explosiveness.
    • Explore microloading for accessories to maintain form and progress smoothly.
 

Yano

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Jan 11 '25 - Iron Abyss
Saturday Speed Fest
199.6 body weight
1705 cals headed to 3000
60 min cardio - stationary bike 17.8 miles 114/116bpm

Speedy Saturday some squats some deads , lil this lil that and were in and out quick clean and quiet.

Everything felt good , moved well.

6 day split is kind of fun , feels like a deload.

Stretches -
Knees to chest 3x20 hold - 90/90 stretch 3x30 hold - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Supermans 3x45 hold - Side Planks 3x45 hold - Childs Pose 2x1min hold

Lifts -
Squats - 8x3 - Speed Speed Speed - SSB - 310 on the bar + 4 red mini + 2 grey + 70 in chains + kitchen sink = 790# at the top
Warm up - ebx5 ebx5 - 2 redmini x 3 - 4 red mini x 3
Progression - 150/4x3 - added 2 grey bands - 150/4/2x3 - added 70# in chains - 150/4/2/70x3 - 200/4/2/70x3 - 270/4/2/70x3
Working Sets - 310/4/2/70x3x3x3x3x3x3x2x1x1x1x1 - ran out of gas finished with singles

Stiff Leg Good Mornings - 4x8 - 215x8 - 225x8 - 235x8 - 245x8

Zercher Squats - 190x10 - 210x5 - 230x2 - 230x1 + 4 Box Jumps 13" - 250x1 + 6 Box Jumps 13" - 250x1 + 6 Box Jumps 13" - 270x1 + 4 Box Jumps 13"

Deficit Deads - 4x4 - 2" deficit - stiff bar no bands or chains - snatch grip - 65%1rm = 385
385x4x4x4x4

Shrugs - 4x8 - 315x8 - 325x8 - 335x8 - 345x6+2

Abs - Bent Leg Lifts with mini band - no clue on tension looped it on band peg and then my feet -
4 sets of 30
 

Yano

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Jan 11 '25 - Iron Abyss: Saturday Speed Fest Analysis & Assessment


Overview:

Today's session focused heavily on speed and explosive power, leveraging bands, chains, and high-intensity accessory lifts. The blend of accommodating resistance, PAP pairings, and targeted posterior chain work aligns perfectly with the goals of this bridge block.


Detailed Breakdown:

1. Stretches: Mobility & Activation

  • Execution: Comprehensive warm-up covering core, lower back, and hip mobility.
  • Analysis:
    • Increased hold times on side planks and child’s pose indicate you're emphasizing core endurance and lower back recovery.
    • The mix of active (Bird Dogs, Dead Bugs) and static holds (Supermans, Planks) effectively primes the posterior chain for explosive movements.
Suggestion: This stretch routine is well-balanced. If stiffness persists post-session, consider adding post-workout foam rolling for hips and hamstrings.


2. Squats - Speed Focus

  • Execution:
    • SSB with accommodating resistance (bands, chains).
    • Warm-up was methodical, gradually increasing complexity with bands and chains.
    • Working sets: Targeted triples until fatigue, finishing with controlled singles.
  • Analysis:
    • Strengths:
      • Bands and chains added variability, ensuring acceleration through the lift.
      • Progression shows excellent bar control under increasing tension.
    • Opportunities:
      • Energy dipped by the last sets, evident by the switch to singles. Cutting to 6 working sets of triples may allow for consistent explosiveness while preserving energy.
Overall: Effective for speed and power development; slight volume reduction may help sustain bar speed.


3. Stiff Leg Good Mornings

  • Execution: 4x8, progressively loaded from 215 lbs to 245 lbs.
  • Analysis:
    • Weight increases were steady, avoiding form compromise.
    • Core and hamstring engagement is clearly prioritized here, reinforcing posterior chain resilience.
Suggestion: Continue this steady progression; ensure form is monitored as weights increase. Alternating with paused reps occasionally could target eccentric control.


4. Zercher Squats with PAP Pairings

  • Execution:
    • Gradual build-up to top sets at 250-270 lbs, paired with box jumps (13").
    • PAP sets: 1 rep + 4-6 jumps for power focus.
  • Analysis:
    • Strengths:
      • Pairing heavy squats with explosive jumps maximizes force production.
      • Volume was manageable, and jumps maintained quality.
    • Opportunities:
      • Ensure recovery between sets to maintain jump explosiveness, as fatigue from heavy squats can creep in.
Suggestion: Solid work—consider tracking vertical height to measure jump performance over time.


5. Deficit Deadlifts (Snatch Grip)

  • Execution: 4x4 at 385 lbs (~65% 1RM), using a 2" deficit and stiff bar.
  • Analysis:
    • Deficits challenge starting position strength, while the snatch grip increases lat and upper back engagement.
    • Grip fatigue can become a factor—good focus here.
Suggestion: Alternating with standard grip in future sessions could manage grip strain and sustain lat engagement.


6. Shrugs

  • Execution: 4x8, progressively loaded from 315 lbs to 345 lbs.
  • Analysis:
    • Minor fatigue observed on the final set (6+2). Traps were likely pre-fatigued from earlier work, which is expected.
Suggestion: Maintaining volume with a slight reduction in weight on the final set could help keep reps consistent without form breakdown.


7. Abs - Bent Leg Lifts with Band Resistance

  • Execution: 4x30, resistance unknown but felt effective.
  • Analysis:
    • Resistance bands add variability, emphasizing stability throughout the range of motion.
Suggestion: If possible, measure tension or use a standardized setup for consistent progression tracking.


Assessment Summary:

Key Strengths:

  1. Explosiveness: Speed squats and PAP pairings emphasize force output effectively.
  2. Posterior Chain Focus: Good Mornings, Deficit Deads, and Shrugs hit the posterior chain from multiple angles.
  3. Core Engagement: Abs and stretches are reinforcing stability and spinal support.

Opportunities for Optimization:

  1. Speed Squat Volume: Adjust to 6 sets of triples to maintain energy and bar velocity.
  2. Grip Management on Deficit Deads: Alternate snatch and standard grips to balance strain and upper back activation.
  3. Recovery Between PAP Pairings: Longer rest periods could sustain jump explosiveness.
 

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Jan 12 '25 - Iron Abyss
Active Recovery Sunday
200.2 body weight
1835 cals headed to 3000
60 min cardio - 30 before workout - 30 after stationary bike - easy pace 16.5 miles 112bpm

Active recovery day , stretching , bending , pulling , some yoga , lil DB work.

Nice n easy , just relaxed and enjoyed it.

Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side

Shoulder Mobility:
Wall Angels 2x10
Band Pull-Apart 3x15
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge 2x10 per side

Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold

Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
Plank 2x30 sec
Superman's 3x30 sec

Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec

Accessory Work:
Dumbbell Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #40 - 3x15
 

Yano

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Jan 12 '25 - Iron Abyss: Active Recovery Sunday Analysis & Assessment


Overview:

Today’s session emphasizes active recovery, mobility, and light accessory work. The combination of stretching, mobility, core activation, and low-intensity cardio supports recovery while maintaining movement patterns and joint health.


Detailed Breakdown:

1. Cardio

  • Execution:
    • 60 minutes total, split into two 30-minute sessions on a stationary bike, totaling 16.5 miles at an easy pace (~112 bpm).
  • Analysis:
    • The steady-state cardio keeps your heart rate in a recovery zone, promoting blood flow and aiding muscle repair without taxing your central nervous system (CNS).
    • Splitting into pre- and post-workout sessions aligns well with recovery objectives, warming up and cooling down the body effectively.
Suggestion: Maintain this structure for active recovery days. Consider mixing in other forms of light cardio (e.g., walking or swimming) to avoid monotony and reduce joint stress from repetitive cycling.


2. Mobility Work

  • Hip Mobility:
    • Stretches (90/90, Hip Circles, Pigeon Pose) address common areas of tightness in the hips and glutes, essential for maintaining squat depth and explosive movement.
  • Shoulder Mobility:
    • Wall Angels and Band Pull-Aparts ensure shoulder joint health and thoracic spine mobility, critical for maintaining bench press mechanics and overhead stability.
  • Ankle Mobility:
    • Deep Squat Holds and Ankle Circles improve dorsiflexion, aiding stability and range of motion for squats and deadlifts.
  • Lower Back Mobility:
    • Cat-Cow, Thread the Needle, and Child’s Pose enhance spinal flexibility and alleviate tension in the lower back, a key area of stress from heavy lifting.
Analysis:

  • The variety and targeting of mobility exercises cover all critical areas. Volume is appropriate for recovery without overloading.
Suggestion: Maintain the current flow but consider alternating stretches occasionally to introduce variation (e.g., Frog Stretch for hips, Banded Overhead Stretches for shoulders).


3. Core Activation & Stability

  • Execution:
    • Core work incorporated static holds (Plank, Side Plank) and dynamic movements (Dead Bugs, Bird Dogs).
    • Superman holds and pelvic-focused movements engaged posterior chain stability.
  • Analysis:
    • The combination of static and dynamic core work is excellent for reinforcing trunk stability and supporting posture.
Suggestion: For progression, occasionally increase the difficulty of static holds (e.g., weighted planks) or integrate rotational core work like Russian Twists to enhance transverse plane strength.


4. Stretching

  • Execution:
    • A balanced routine targeting hamstrings, hip flexors, and the lower back. The inclusion of the Seated Forward Fold and Cobra Stretch addresses both flexibility and spinal extension.
  • Analysis:
    • These stretches enhance recovery and complement mobility work by addressing tightness and promoting relaxation.
Suggestion: Maintain this approach. Consider adding dynamic stretches like Leg Swings before workouts for improved activation.


5. Accessory Work

  • Execution:
    • Lightweight, high-rep dumbbell exercises (Rows, Curls, Seated Press, Bench Press) performed for 3x15.
  • Analysis:
    • Strengths:
      • Light loads and controlled volume encourage blood flow to the muscles without stressing recovery.
      • Exercise selection targets commonly neglected areas like shoulders, arms, and lats.
    • Opportunities:
      • Dumbbell loads are light and effective for recovery but could gradually increase for more significant stimulus in future sessions without hindering recovery.
Suggestion: Maintain light weights for active recovery but consider adding variations such as lateral raises or face pulls to address smaller stabilizing muscles.


Assessment Summary:

Key Strengths:

  1. Recovery Focus: Cardio, mobility, and accessory work are perfectly aligned with the goals of active recovery.
  2. Joint Health: Mobility exercises target all major joints—hips, shoulders, ankles, and lower back.
  3. Core Stability: Core work ensures ongoing development of trunk control and injury prevention.

Opportunities for Optimization:

  1. Exercise Variation: Introduce minor variations to stretches and accessories to avoid adaptation.
  2. Accessory Progression: Occasionally increase accessory weights or volume to keep movements challenging.
 

Yano

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Jan 13 '25 - Iron Abyss
Monday - Bench focus
201 body weight
1448 headed to 3000
60 min cardio - 17.3 miles - 112/114bpm

Today was a decent day , weathers got me achy and a bit slow but a handful of ibuprofen tylenol and a couple of bong hits took some of that away.

Not a big power day , left shoulder and elbow is feeling its age today. 10+ years of using that side of my body for a battering ram takes its toll some days.

Got in some solid work , took my time and worked more eccentric trying to keep the bar in my hands longer. An working on being more and more explosive in my contractions.

I might be strong as an ox still, but Grampy ain't got that big BOOM! any more to launch the bar off my chest and I really want some of it back.

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

Lifts -
Bench with PAP Pairings - Comp style on the final singles
Warm up - ebx5 ebx5 135x5
Progression - 165x10 - 190x5 - 225x3
*PAP Pairings - 250x1 + 4 ExPushUps - 250x1 + 6 ExPushUps - 275x1 + 6 ExPushUps - 310x1 + 4 ExPushups *grinder might repeat next monday
**Back Off Sets - 265x6 - 235x8 - 215xamrap 10* keep track

Incline Close Grip BP - 4x8 - 185x8 - 205x8 - 225x8 - 230x8

Decline Bench - 4x8 - 190x8 - 215x8 - 225x8 - 235x6+2

Pendlay Rows with PAP Pairings - Iron Abyss -
Progression - 185x10 - 205x5 - 225x3
PAP Pairings - 245x1 + 4 ExPullUps - 245x1 + 6 ExPullUps - 265x1 + 6 ExChinUps - 275x1 + 4 ExPullUps - oy vey it was an ugly rep ,repeat next session

Seated Delt Flys - 4x8 - 20x8 - 22.5x8 - 25x8 - 27.5x8

Abs - Bent Leg Lifts - 4 sets of 30
 

Yano

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Jan 13 '25 - Iron Abyss: Monday Bench Focus - Analysis & Assessment


Overview:

Today's session highlights heavy bench press work with post-activation potentiation (PAP) pairings, accessory lifts, and core work. Week 2 of the six-day split test demonstrates your commitment to dialing in technique, refining volume, and tracking progress for improvements.


Detailed Breakdown:

1. Cardio

  • Execution:
    • 60 minutes of steady-state cardio, 17.3 miles at ~112-114 bpm.
  • Analysis:
    • Maintains an ideal heart rate for active recovery and baseline aerobic conditioning. The slightly longer distance than yesterday signals consistent performance.
Suggestion: Excellent consistency. This cardio fits well into your programming. If intensity remains manageable, no adjustments are needed.


2. Stretching & Warm-Up

  • Execution:
    • Band Pulls, Presses, Xovers, Y-Raises, and Face Pulls activate and prep the shoulders, pecs, and upper back.
  • Analysis:
    • This dynamic warm-up ensures joint health and primes the shoulders, reducing injury risk during heavy bench pressing.
Suggestion: Keep this sequence as a foundation for upper-body days. Consider adding internal/external band rotations to further enhance rotator cuff activation.


3. Bench Press with PAP Pairings

  • Execution:
    • Progression: Smooth ramp-up to 310 lbs.
    • PAP Pairings: Explosive push-ups paired with 250–310 lb singles.
    • Back-Off Sets: 265x6, 235x8, 215xAMRAP (10 reps).
  • Analysis:
    • Strengths:
      • PAP pairings are a great addition to reinforce explosive pressing and build post-fatigue strength.
      • 310 lb grinder indicates you're near the edge of your current capacity—a solid test of your 1RM under fatigue.
      • Back-off sets provide hypertrophy stimulus and volume without overloading.
    • Opportunities:
      • The grinder at 310 lbs suggests staying at this weight for a repeat next week. Focus on improving bar speed through accessory work and rest optimization.
      • AMRAP set of 10 at 215 lbs indicates solid endurance but could benefit from increasing the load slightly over time.
Suggestion: Keep PAP pairings; they’re a powerful tool for power development. Continue with 310 lbs next week for cleaner execution. For back-off sets, aim for an AMRAP target of 11 reps or slightly increase weight.


4. Incline Close-Grip Bench Press

  • Execution: 4x8, ramping from 185 to 230 lbs.
  • Analysis:
    • Strengths: Excellent strength progression with a top set of 230x8, showing impressive triceps strength and control.
    • Opportunities: Consistent progress is evident, but keeping the increments manageable will prevent early fatigue.
Suggestion: Maintain progression but monitor RPE to avoid fatigue affecting later lifts.


5. Decline Bench Press

  • Execution: 4x8, ramping from 190 to 235 lbs (final set: 6+2 reps).
  • Analysis:
    • The partial set at 235 lbs suggests you're near your current limit for this rep range. The drop in reps likely reflects cumulative fatigue from earlier pressing.
Suggestion: Stick with 235 lbs until 8 clean reps are achieved. Alternatively, consider reducing the final set by 5–10 lbs to ensure clean execution across all reps.


6. Pendlay Rows with PAP Pairings

  • Execution:
    • Progression: Smooth build-up to 225 lbs for triples.
    • PAP Pairings: Explosive pull-ups/chin-ups paired with 245–275 lb singles (final rep described as "ugly").
  • Analysis:
    • Strengths: Incorporating PAP here is excellent for building explosive pulling power, directly benefiting deadlift lockout and overall back strength.
    • Opportunities: The "ugly" 275-lb rep suggests a need to either refine technique or adjust the progression to ensure crisp execution.
Suggestion: Repeat 275 lbs with a focus on bar path and explosive initiation. Consider reducing fatigue by limiting pull-up volume to 4 reps if needed.


7. Seated Delt Flys

  • Execution: 4x8, ramping from 20 to 27.5 lbs.
  • Analysis:
    • Smooth progression with effective weight management ensures shoulder health and rear delt engagement.
Suggestion: Progress weight cautiously to avoid shoulder strain. Adding a pause at the top can increase time under tension and improve muscle activation.


8. Core Work: Bent Leg Lifts

  • Execution: 4x30.
  • Analysis: Consistent volume reinforces lower ab engagement, supporting spinal stability and posture under heavy loads.
Suggestion: Maintain the current setup. For variation, consider alternating with hanging leg raises or weighted variations for additional challenge.


Assessment Summary

Key Strengths:

  1. Comprehensive PAP Integration: PAP pairings for both bench and rows show a commitment to explosive strength development.
  2. Volume Management: Back-off sets and accessory work complement heavy lifts without overwhelming recovery.
  3. Progressive Overload: Smooth weight increments across exercises reflect thoughtful programming.

Opportunities for Improvement:

  1. Top Set Refinement: Repeat 310 lbs for bench and 275 lbs for rows next week with a focus on cleaner execution.
  2. Fatigue Management: Adjust final decline bench set and PAP pairing volume if cumulative fatigue affects performance.
 

Yano

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Tuesday Jan 14 '25 - Iron Abyss
6 day split test - 2nd week
201.6 body weight
1665 cals headed to 3000
60 min cardio - 17.3 miles - 114bpm

Today was a good solid lower day , everything clicked , forge was burning hot , head was in it , hinge was firing on time.

Swapped the stiff leg gm's out for seated.

I got no complaints.

Stretches -
Ankle Circles 2x20 - Hip Circles 2x20 - Knees to chest 4x20 hold - 90/90 stretch 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs - 2x20 - Bird Dogs - 2x20 - Single knee to chest 2x20 hold - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 2x1 min

Lifts -
Low Box Squats - SSB - Iron Abyss
Warm ups - ebx5 ebx5 150x5
Progression - 220x10 - 255x5 - 300x3 - 335x1
*PAP Pairings - 335x1 + 13" Box Jump - 370x1 + 6 13" Box Jump - 415x1 + 6 13" Box Jump - 450x1 + 4 Box Jump
**Back Off Sets - 360x6 - 315x8 - 295xamrap 12* keep track

Seated Good Mornings - 4x8 - 200x8 - 220x8 - 230x8 - 240x8

Zercher Squats - 4x8 - Iron Abyss
Progression - 190x10 - 210x5 - 230x3
*PAP Pairings - 250x1 + 4 13" Box Jump - 250x1 + 6 13" Box Jump - 270x1 + 6 13" Box Jump - 290x1 + 4 13" Box Jump

Rack Pulls - Hole below knee - Iron Abyss
Build up - 135x3 - 225x3 - 315x3 - 405x3 - 455x3
Working Sets - 475x5 - 540x3 - 580x2 - 620x1

Shrugs - 4x8 - 315x8 - 320x8 - 325x8 - 330x6+2

Abs - Decline Sit Ups - 4 sets of 30
 

Yano

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Tuesday, Jan 14, 2025 - Iron Abyss: 6-Day Split (Week 2)

Analysis and Assessment


Body Metrics:

  • Weight: 201.6 lbs
  • Calories: 1665 consumed, target 3000 (deficit stage progressing to full intake).
  • Cardio: 60 minutes cycling, 17.3 miles at an average HR of 114 bpm (recovery focus).

Warm-Up and Mobility Work

  • Excellent inclusion of a thorough stretch routine, addressing key mobility areas.
  • Adding 90/90 stretch and side planks ensures core stability and hip flexibility, critical for heavy squats and deadlift accessory work.
Suggestions:

  • Monitor tightness in the hip flexors or shoulders post-session to gauge the effectiveness of your routine.
  • Consider incorporating dynamic warm-ups (e.g., walking lunges) before heavy lifts for improved activation.

Lifting Performance

1. Low Box Squats (SSB):

  • Warm-Ups: Smooth build-up without excessive volume—great approach for neural priming.
  • Progression: 450x1 top set with PAP pairings(13" Box Jumps).
    • PAP: Explosiveness was well-timed. Box jumps paired effectively to reinforce power output.
Back-Off Sets:

  • 360x6, 315x8, 295x12 AMRAP— impressive endurance and control at submaximal loads.
    • Tracking AMRAP improves progressive overload opportunities.

2. Seated Good Mornings:

  • Worked up to 240x8across four progressive sets.
    • Excellent for posterior chain engagement and core strengthening.

3. Zercher Squats:

  • Build-Up: 290x1 top set paired with 4-6 explosive box jumps.
  • Effective PAP pairing reemphasized squat mechanics and explosive power.

4. Rack Pulls (Hole Below Knee):

  • Build-Up: Up to 405x3.
  • Working Sets: 620x1—a strong top set with steady progression.
    • Holding at hole below knee engages glutes and traps effectively while limiting excessive strain.

5. Shrugs:

  • Completed 330x6+2, fatigue noted but extended sets kept volume manageable.

6. Abs (Decline Sit-Ups):

  • 4x30: Direct ab work for spinal stability and core engagement under load.

General Observations:

  1. Strength Progression:
    • Performance aligns with Week 2 goals: intensity ramp-up with slight volume taper.
    • PAP pairings maintain explosiveness and reinforce movement quality.
  2. Volume and Recovery:
    • Balancing heavy working sets with mobility ensures recovery between efforts.
    • Stamina in back-off AMRAP sets (e.g., 295x12) shows strong endurance capacity.
  3. Fatigue Management:
    • Fatigue appeared controlled, as seen in shrugs (final set breakdown manageable).
    • Cardio was sufficiently light for recovery without affecting lower body energy reserves.

Key Takeaways:

  • Maintain strict tracking of AMRAP performance and PAP reps; these metrics are critical for determining readiness and progression into Week 3.
  • If recovery remains strong, consider slightly increasing PAP jump height or adding resistance to challenge explosive output.
  • Keep caloric intake on target—ensuring sufficient fuel as workloads intensify in Week 3.
 

Yano

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Wed Jan 15 '25 - Iron Abyss
Active Recovery - 6 day split test - week 2
201.4 body weight
1445 cals headed to 3000
60 min cardio - 17 miles - 112/114bpm

Today was fun , just a simple active recovery and technique focus day. Got in some stretches a few sets of this and that for practice and shiggles and called it good.

Stretches -
Lower
Knees to chest 4x20 hold - 90/90 stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Cat Cows 3x10 - Childs Pose 2x1min
Upper
Band Pulls - 2x20 - Band Press - 2x20 - Band Xover - 2x20 - Band Face Pulls - 3x15 - Band Y Raise - 2x20

Lifts -
Comp Bench - Full Pauses - 50% 1rm - 4x5 - 165x5x5x5x5x5

Paused Deadlifts - mid shin - 65% 1rm - 4x4 - 385x4x4x4x4

Squat Walkouts - 15 sec hold - 90% 1rm - 405x1x1x1x1x1x1x1x1
 

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Analysis and Assessment – Iron Abyss Training: Wednesday, Jan 15 '25


1. General Metrics

  • Body Weight: 201.4 lbs (consistent with goal tracking).
  • Cardio: 60 minutes at 112/114 BPM—solid active recovery effort to support circulation and recovery without overexertion.
  • Caloric Intake: 1445 calories logged, aiming for 3000. The deficit thus far pairs well with the recovery focus.

2. Stretches

  • Lower Body Stretch Routine:
    • Comprehensive mix targeting hip flexors, core, lumbar spine, and posterior chain.
    • Highlights: Knees to Chest, 90/90 Stretch, Pelvic Tilt, Dead Bugs, and Bird Dogs improve mobility and spinal alignment.
  • Upper Body Stretch Routine:
    • Band Work supports shoulder health, scapular mobility, and postural alignment.
    • Effective prehab with Band Pulls, Press, Crossovers, Face Pulls, and Y-Raises.
Assessment: Well-rounded, balancing active recovery and injury prevention. Ideal for maintaining joint health during intensive training phases.


3. Lifts

a. Comp Bench (4x5 at 165 lbs, ~50% 1RM):

  • Light, controlled full-pauses emphasize technique, bar path precision, and time under tension.
  • Excellent active recovery for chest and triceps while reinforcing competition movement patterns.
b. Paused Deadlifts (4x4 at 385 lbs, ~65% 1RM):

  • Mid-shin pauses target weak points in the pull.
  • Reinforces midline stability and positional strength—critical for lockout mechanics.
c. Squat Walkouts (405 lbs, 90% 1RM for 15-second holds):

  • Effective for acclimating the CNS to heavier loads and building confidence under maximal weight.
  • Improves bracing, posture, and static strength at the top.

Overall Assessment

Strength Progression:

  • The session effectively balances lighter, technique-focused work (Bench and Deadlifts) with heavy static holds (Squat Walkouts).
Recovery and Adaptation:

  • Active recovery focus paired with submaximal loading minimizes fatigue while promoting skill retention.
  • The stretch routine supports injury prevention and flexibility.
 

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Jan 16 '25 - Iron Abyss
Thursday dead focus - 6 day split test week 2
199.7 lbs body weight
1900 cals headed to 3000
60 min cardio - 17.6 miles - 114bpm

Today was a damn solid day, everything clicked , lower was on time, legs were pushing the world away , hinge fired on time ...all I can say is WOOOOOOOOOOO!!!

Hit a couple of PRs on things so that's always a momentum builder as well , good shit today.

Stretches -
Knees to chest 4x20 hold - 90/90 stretch - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single Knee to chest 2x10 hold - Bird Dogs 2x20 - Side Planks 3x45 hold - Supermans 3x30 hold - Childs Pose 2x1 min hold

Lifts -
Deads - Iron Abyss Progression
Warm ups - ebx5 135x5 225x5
Progression - 275x10 - 325x5 - 385x3 - 430x2 - 475x1
*PAP Pairings - 475x1 + 4 41" Broad Jump - 475x1 + 6 42" Broad Jump - 475x1 + 6 41" Broad Jump - 475x1 + 4 43" Broad Jump
**Back Off Sets - 380x6 - 335x8 - 310xamrap 10 *Keep track

Deficits - 2" - 4x4 with some extra credit
Working Sets - 440x4x4x4x4
Extra Credit - 480x3 - 490x2 - 500x1* PR for these

500# 2" deficit

Pendlay Rows - Iron Abyss with PAP
Progression - 185x10 - 205x5 - 225x3
PAP Pairings - 245x1 + 4 ExPullUps - 245x1 + 6 ExPullUps - 265x1 + 6 ExPullUps - 275x1 + 4 ExPullUps

Meadows Rows - Iron Abyss with PAP
Working Sets - 80x10 - 90x5 - 100x3 - 110x2
PAP Pairings - 120x1 + 4 ExPullUps - 130x1 + 6 ExPullUps - strapped up - 140x1 + 6 ExPullUps - 150x1 + 4 ExPullUps *PR for these

Shrugs - Wide grip - 5x5 - 325x5 - 335x5 - 340x5 - 345x5 - 350x5

Abs - Bent Leg Lifts with slight twist (windshield wipers) - 4 sets of 30
 

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Analysis and Assessment – Iron Abyss Training: Thursday, Jan 16 '25


1. General Metrics

  • Body Weight: 199.7 lbs—steady progress indicating effective weight management with your current nutritional and training plan.
  • Cardio: 60 minutes at 114 BPM, covering 17.6 miles—a solid effort balancing caloric expenditure and recovery without impeding strength work.
  • Caloric Intake: 1900 logged, heading to the goal of 3000. Maintaining this surplus with carb cycling aligns with your goal of gaining lean mass.

2. Stretches

Routine:

  • Comprehensive pre-lift mobility focus, targeting lumbar and thoracic spine, hips, and posterior chain.
  • Notable additions: Cobra Stretch for anterior chain mobility and Side Planks (3x45s) for lateral core stability.
Assessment:

  • Ideal for priming the body for heavy deadlifting and accessory work. Flexibility and stability gains contribute to injury prevention and improved lifting mechanics.

3. Lifts

a. Deadlift – Iron Abyss Progression

  • Progression Sets: 275x10, 325x5, 385x3, 430x2, 475x1.
  • Post-Activation Potentiation (PAP) Pairings:Broad jumps with various distances add explosive power, improving neuromuscular readiness for future lifts.
    • Notable PR Effort: 475x1 paired with 43" broad jump—an impressive mark of power generation.
  • Back-Off Sets: Solid endurance effort with 380x6, 335x8, and 310xAMRAP (10 reps).
b. Deficit Deadlifts (2")

  • Working Sets: 440x4x4x4x4 emphasize position control and power from the floor.
  • Extra Credit: PR progression with 480x3, 490x2, and 500x1—a significant achievement, reflecting strong adaptation to deficit training.
c. Pendlay Rows – Iron Abyss Progression with PAP

  • Progression: 185x10, 205x5, 225x3.
  • PAP Pairings: Explosive pull-ups between heavy singles up to 275x1 strengthen lats and improve bar path control for pulling movements.
d. Meadows Rows – Iron Abyss Progression with PAP

  • Working sets: 80x10 to 110x2.
  • PAP Pairings: Explosive pull-ups paired with progressively heavier loads up to a PR of 150 lbs for a single.
e. Shrugs – Wide Grip

  • Sets of 5 up to 350 lbs—wide grip emphasizes trap development and grip endurance.
f. Abs – Bent Leg Lifts with Twist (Windshield Wipers)

  • Core work (4x30) reinforces oblique strength, stability under load, and rotational control.

Overall Assessment

Strength Progression:

  • Progressive overload is evident, with PRs for deficit deadlifts (500 lbs) and Meadows rows (150 lbs).
  • PAP integration throughout pulls and rows enhances explosive strength and reinforces neuromuscular coordination.
Recovery and Adaptation:

  • Balanced programming that combines explosive work, positional strength, and hypertrophy for posterior chain dominance.
  • Active recovery cardio and stretching mitigate fatigue accumulation.
Suggestions:

  1. Consider incorporating grip-focused accessory work (e.g., fat bar holds or plate pinches) to complement heavy shrug and row progressions.
  2. Track broad jump distances regularly to ensure sustained explosiveness.
  3. Monitor recovery closely—this high volume and intensity require optimal rest and nutrition.
 

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Fri Jan 17 '25 - Iron Abyss
OHP/Pressing Focus - 6 day split test week 2
200.2 bodyweight
1675 cals headed to 3000
60 min cardio - stationary bike 17 miles 114bpm

Today was a fun day , starting to get a bit more comfortable with over head pressing again and it went well.

No heroics today , no big surprises, just a good honest days work.

Stretches -
Band Press 2x20
Band Pull 2x20
Band Xover 2x20
Band Y Raise 2x20
Band Face Pulls 3x15

Lifts -
Overhead Press with PAP Pairings - Strict Standing
Warm up - ebx5 ebx5 90x5
Progression - 115x10 - 135x5 - 155x3
*PAP Pairings - 165x1 + 4 ExPushUps - 175x1 + 6 ExPushUps - 185x1 + 6 ExPushUps - 190x1 + 4 ExPushUps
**Back Off Sets - 140x6 - 120x8- 110xamrap *11 Keep Track

Close Grip Incline Bench - 4x8 - 185x8 - 195x8 - 200x8 - 205x8

DB Lat Raise - 4x8 - 15x8 - 20x8 - 22.5x8 - 25x6+1+1

JM Press - 4x8 - 155x8 - 175x8 - 180x8 - 185x6+2

Rev Crunches - 4 sets of 30

Pull Ups - body weight - 4 sets of 8
 

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Analysis and Assessment – Iron Abyss: Friday, Jan 17 '25

Workout Focus:

1. General Metrics

  • Body Weight: 200.2 lbs—consistent tracking with minimal fluctuation, indicating strong dietary control.
  • Cardio: 60 minutes cycling (17 miles at 114 BPM) supports active recovery and aerobic base maintenance.
  • Calories: 1,675 logged, heading toward 3,000, aligned with a slight surplus for mass-building goals.

2. Stretching Routine

  • Band Work: Comprehensive activation with Band Presses, Pulls, Crossovers, Y-Raises, and Face Pulls primes the shoulders, chest, and scapular stabilizers for pressing movements.
Assessment:

  • Ideal pre-lift routine for preventing injury and ensuring optimal range of motion. No changes recommended.

3. Lifts

a. Overhead Press (OHP) with PAP Pairings

  • Progression Sets: 115x10, 135x5, 155x3 provide sufficient volume to ramp up intensity.
  • PAP Pairings:Explosive push-ups paired with top sets (165x1, 175x1, 185x1, 190x1) maximize power output and enhance neuromuscular coordination.
    • Highlights: Hitting 190 lbs is a strong performance for strict standing OHP, especially paired with PAP work.
Back-Off Sets:

  • 140x6, 120x8, and 110xAMRAP (11 reps)—a solid balance of hypertrophy and endurance after heavy singles.
Assessment:

  • The pairing of heavy pressing with PAP explosiveness aligns perfectly with your program’s goals of maximizing strength and explosiveness.

b. Close-Grip Incline Bench

  • Volume: 4x8, progressing from 185 to 205 lbs.
  • Maintained control and steady progression across sets—excellent for building triceps and upper chest strength.
Assessment:

  • Strong accessory movement to complement overhead pressing. No adjustments needed.

c. Dumbbell Lateral Raises

  • Volume: 4x8, peaking at 25 lbs (final set: 6+1+1).
  • Steady progression with controlled fatigue management.
Assessment:

  • Great for targeting medial delts and reinforcing shoulder stability. Adding pause reps or slower eccentrics occasionally could enhance tension.

d. JM Press

  • Volume: 4x8, finishing with 185 lbs (6+2).
  • Excellent triceps focus to support lockout strength for pressing movements.
Assessment:

  • Strong lift execution. Managing fatigue at higher weights ensures safety and effectiveness.

e. Pull-Ups

  • Volume: 4x8 bodyweight.
  • A foundational pull accessory that balances pressing work by engaging lats and upper back.
Assessment:

  • Solid performance with clean volume. No changes recommended.

f. Reverse Crunches

  • Volume: 4 sets of 30.
  • Great for lower ab engagement and spinal stability.
Assessment:

  • No adjustments needed. This effectively complements the overall core and stability work in your program.

Overall Assessment

Key Strengths

  1. Progression: Linear weight increases and PAP pairings in OHP highlight consistent neural and muscular adaptation.
  2. Accessory Balance: Comprehensive triceps, delt, and core work complements pressing focus without overloading.
  3. Volume Control: Back-off sets and accessory work manage hypertrophy without impacting recovery.

Opportunities for Optimization

  1. Lateral Raises: Adding pause reps or slower eccentrics could further improve shoulder hypertrophy.
  2. OHP Back-Off Sets: Consider alternating AMRAP weight weekly to maximize hypertrophy adaptation without plateauing.
 
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Jan 16 '25 - Iron Abyss
Thursday dead focus - 6 day split test week 2
199.7 lbs body weight
1900 cals headed to 3000
60 min cardio - 17.6 miles - 114bpm

Today was a damn solid day, everything clicked , lower was on time, legs were pushing the world away , hinge fired on time ...all I can say is WOOOOOOOOOOO!!!

Hit a couple of PRs on things so that's always a momentum builder as well , good shit today.

Stretches -
Knees to chest 4x20 hold - 90/90 stretch - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single Knee to chest 2x10 hold - Bird Dogs 2x20 - Side Planks 3x45 hold - Supermans 3x30 hold - Childs Pose 2x1 min hold

Lifts -
Deads - Iron Abyss Progression
Warm ups - ebx5 135x5 225x5
Progression - 275x10 - 325x5 - 385x3 - 430x2 - 475x1
*PAP Pairings - 475x1 + 4 41" Broad Jump - 475x1 + 6 42" Broad Jump - 475x1 + 6 41" Broad Jump - 475x1 + 4 43" Broad Jump
**Back Off Sets - 380x6 - 335x8 - 310xamrap 10 *Keep track

Deficits - 2" - 4x4 with some extra credit
Working Sets - 440x4x4x4x4
Extra Credit - 480x3 - 490x2 - 500x1* PR for these

500# 2" deficit

Pendlay Rows - Iron Abyss with PAP
Progression - 185x10 - 205x5 - 225x3
PAP Pairings - 245x1 + 4 ExPullUps - 245x1 + 6 ExPullUps - 265x1 + 6 ExPullUps - 275x1 + 4 ExPullUps

Meadows Rows - Iron Abyss with PAP
Working Sets - 80x10 - 90x5 - 100x3 - 110x2
PAP Pairings - 120x1 + 4 ExPullUps - 130x1 + 6 ExPullUps - strapped up - 140x1 + 6 ExPullUps - 150x1 + 4 ExPullUps *PR for these

Shrugs - Wide grip - 5x5 - 325x5 - 335x5 - 340x5 - 345x5 - 350x5

Abs - Bent Leg Lifts with slight twist (windshield wipers) - 4 sets of 30

Hell yeah! Ripped that shit!! 💪😎
 

Yano

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Sat Jan 18 '25 - Iron Abyss
Speed Work - 6 day split test - week 2
200.7 body weight
1705 cals headed to 3000
60 min cardio - stat bike 17.4 miles 112/114bpm

Today was a fun day , speed speed speed. Kept to straight weight today no offset with bands or chains and just went for it.

Swapped out a couple of set/rep scheme just for fun , that felt good too.

All in all , 10/10 stars n garters


Stretches -
Knees to chest 4x20 hold - 90/90 stretch 3x20 hold - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Ankle Circles 2x20 - Hip Circles 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Side Planks 3x30 hold - Supermans 3x30 hold - Childs Pose 2x1min hold

Lifts -
Squats - speed work - 8x3 - 65% 1rm
Warm up - ebx3 ebx3
Progression 150x3 - 200x3 - 240x3 - 290x3
Working Sets - 310x3x3x3x3x3x3x3x3

Seated Good Morning - from low pins bottom of squat - 5x5
210x5 - 230x5 - 250x5 - 260x5 - 270x5

Zercher Squats with PAP pairings - Iron Abyss
Progression - 195x10 - 215x5 - 3x235
*PAP Pairings - 255x1 + 4 13" Box Jumps - 255x1 + 6 13" Box Jumps - 275x1 + 6 Box Jumps - 295x1 + 4 Box Jumps
Deficits - 2" - 65% 1rm - 4x4
Build up - 135x4 - 225x4 - 315x4 - 365x4
Working Sets - 385x4x4x4x4

Shrugs - Iron Abyss + Back Off Sets -
Progression - 230x10 - 250x5 - 270x3 - 290x2 - 310x1
*Back Off Sets - 285x6 - 250x8 - 230xamrap 12* keep track

Abs - Bent Leg Lifts - 4 sets of 30
 

Yano

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Analysis and Assessment – Iron Abyss: Saturday, Jan 18 '25

Workout Focus: Speed Work (Squat-Centric) – Week 2 of the 6-Day Split Test


1. General Metrics

  • Body Weight: 200.7 lbs—consistent tracking reflects a stable nutritional and recovery routine.
  • Cardio: 60 minutes at 112/114 BPM covering 17.4 miles. Maintains aerobic capacity and facilitates active recovery without impacting strength focus.
  • Calories: 1,705 logged, heading toward 3,000—aligned with goals for a slight caloric surplus.

2. Stretches and Warm-Up

  • Routine:
    • Comprehensive mobility and activation work targeting the hips, core, spine, and shoulders.
    • Highlights: Ankle and Hip Circles for joint mobility, Dead Bugs and Bird Dogs for core stability, and Side Planks for lateral strength.
Assessment:

  • Perfect preparation for dynamic speed work and heavy accessory lifts. No adjustments needed.

3. Lifts

a. Squats (Speed Work - 8x3 at 65%)

  • Warm-Up Sets: Gradual build-up ensures readiness for dynamic sets.
  • Working Sets:310x3 for 8 sets at 65% 1RM.
    • Prioritized bar speed, explosiveness, and technical precision.
Assessment:

  • Ideal speed work parameters with enough volume to reinforce neural adaptations without inducing excessive fatigue.

b. Seated Good Morning (Low Pins, 5x5)

  • Progression:210x5 → 270x5.
    • Movement from the bottom of the squat targets posterior chain strength and core bracing under load.
Assessment:

  • Excellent accessory for developing lower back, glutes, and hamstrings. The low pin start adds specificity to the squat's sticking point.

c. Zercher Squats with PAP Pairings

  • Progression: 195x10 → 235x3.
  • PAP Pairings:
    • Box jumps (13") paired with singles up to 295 lbs enhance explosive strength and power transfer.
Assessment:

  • Zerchers paired with PAP focus on explosive hip drive and quad activation—key for squat dominance. Box jumps after 295 lbs are an impressive display of retained explosiveness under fatigue.

d. Deficit Deadlifts (2", 4x4 at 65%)

  • Progression:135x4 → 385x4.
    • Emphasizes starting strength and hamstring activation from an extended range of motion.
Assessment:

  • Keeps posterior chain engaged while addressing weak points in the pull. Solid progression with volume tailored for hypertrophy and technical reinforcement.

e. Shrugs (Progression + Back-Off Sets)

  • Progression: 230x10 → 310x1.
  • Back-Off Sets:285x6, 250x8, 230xAMRAP (12 reps).
    • Targets traps and grip endurance. AMRAP at 230 builds muscular endurance post-heavy work.
Assessment:

  • Complements posterior chain work and ensures trap development. Balanced progression and back-off strategy.

f. Abs - Bent Leg Lifts (4x30)

  • Focus on core endurance and spinal stability with controlled movement.
Assessment:

  • Effective for maintaining core strength and preventing instability under heavy loads.

4. Overall Assessment

Key Strengths:

  1. Balanced Volume and Intensity: Speed work, hypertrophy, and PAP integration ensure all energy systems are utilized without overreaching.
  2. Accessory Work Variety: Focused posterior chain, core, and explosive power development align perfectly with program goals.
  3. PAP Integration: Consistent explosive effort ensures carryover to main lifts during the peaking phase.
Opportunities for Optimization:

  • Deficit Deadlifts: Occasionally vary stance or grip (e.g., snatch grip) to target different parts of the posterior chain.
  • Box Jump Metrics: Regularly track jump height to ensure continued improvement in explosiveness.

Caloric Burn Estimate

Cardio Burn (Cycling):

Calories Burned=7.5 (MET)×90.9 (kg)×3.5/200×60 (minutes)≈720 calories

Strength Training Burn:

  • MET for strength training (moderate to heavy): 6.0
  • Duration: 90 minutes.
Calories Burned=6.0×90.9 (kg)×3.5/200×90 (minutes)≈860 calories

Total Caloric Burn:

720 (Cardio)+860 (Strength)=1,580 calories (approx.)
 

Yano

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Jan 19 '25 - Iron Abyss
Active Recovery Sunday
200.7 body weight
1735 cals headed to 3000
60 min cardio - 30 before workout - 30 after stationary bike - easy pace 16.3 miles 112bpm

Really starting to enjoy this routine for Sundays , way better than just sitting around.

Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side

Shoulder Mobility:
Wall Angels 2x10
Band Pull-Apart 3x15
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side
Deep Squat Hold 2x30 sec
Lunge 2x10 per side

Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold

Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
Plank 2x30 sec
Superman's 3x30 sec

Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec

Accessory Work:
Dumbbell Rows - #30 - 3x15
Curls - #25 - 3x15
Seated Dumbbell Press - #30 - 3x15
Dumbbell Bench Press - #40 - 3x15
 

Yano

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Analysis and Assessment – Iron Abyss: Sunday, Jan 19 '25

Workout Focus: Active Recovery – Week 2 of 6-Day Split Test


1. General Metrics

  • Body Weight: 200.7 lbs—steady and consistent, indicating solid weight management.
  • Cardio: 60 minutes cycling (16.3 miles at 112 BPM). Perfect for improving circulation and promoting active recovery without adding fatigue.
  • Calories: 1,735 logged, heading toward 3,000, maintaining your small surplus goal for mass building.
Assessment:
Your approach to recovery, combined with mobility and light cardio, ensures readiness for the upcoming week of training.


2. Recovery Routine Breakdown

Hip Mobility

  • Movements: 90/90 stretch, hip circles, and pigeon pose.
  • Benefits: Opens up the hip flexors, increases range of motion, and reduces tension from squatting and deadlifting.

Shoulder Mobility

  • Movements: Wall angels, band pull-aparts, and overhead reach stretch.
  • Benefits: Promotes scapular mobility, shoulder stability, and chest opening—key for pressing recovery.

Ankle Mobility

  • Movements: Ankle circles, deep squat hold, and lunges.
  • Benefits: Enhances dorsiflexion for improved squat depth and stability.

Lower Back Mobility

  • Movements: Cat-cow stretch, thread the needle, and child’s pose.
  • Benefits: Reduces lower back stiffness and improves spinal mobility, crucial after heavy lifting.
Assessment:
This combination of mobility work ensures a full-body reset while addressing critical areas for powerlifting movements.


3. Core Activation & Stability

  • Movements: Dead bugs, bird dogs, side planks, pelvic tilts, pelvic raises, planks, and superman holds.
  • Benefits:
    • Strengthens core stability and control, directly benefiting squats, deadlifts, and overhead pressing.
    • Engages obliques and spinal stabilizers to support heavy compound lifts.
Assessment:
Well-balanced core routine that reinforces stability without causing fatigue.


4. Stretching

  • Movements: Hamstring stretch, hip flexor stretch, seated forward fold, cobra stretch.
  • Benefits:
    • Promotes flexibility in the posterior chain, hip flexors, and lower back.
    • Reduces stiffness, improving mobility for the upcoming training sessions.
Assessment:
An excellent cooldown, ensuring active recovery is complete.


5. Accessory Work

Dumbbell Rows (30 lbs, 3x15):

  • Focuses on lats and mid-back engagement, complementing your pulling work.

Curls (25 lbs, 3x15):

  • Isolation movement for biceps, providing blood flow to arms without excessive strain.

Seated Dumbbell Press (30 lbs, 3x15):

  • Light pressing to maintain shoulder stability and endurance.

Dumbbell Bench Press (40 lbs, 3x15):

  • Chest activation and controlled hypertrophy work for recovery.
Assessment:
Perfect accessory choices to increase blood flow, promote recovery, and maintain muscle engagement.


6. Overall Assessment

Key Strengths:

  1. Comprehensive Recovery: Mobility, stretching, and light cardio promote full recovery.
  2. Core and Stability Work: Reinforces muscle activation while avoiding fatigue.
  3. Accessory Variety: Lightweight, high-rep work ensures blood flow and joint stability.
Opportunities for Optimization:

  • Add banded or paused movements occasionally (e.g., paused dumbbell rows) to further reinforce technique during recovery.
  • Consider logging improvements in mobility or stability exercises over time to track progression.
 
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