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

[Yano]

 

[Yano]

Jan 20 '25 - Iron Abyss
Monday Bench Focus - 6 day split test week 3
201 body weight
1459 cals headed to 3000
60 min cardio - stationary bike 17.3 miles 114bpm

Today was a good solid upper day. Moved well , bar travelled well stayed in the groove , decent speed.

Still catching up on accessories , 4x8 is fun but I miss my 5x5's

3rd week of the 6 day test , it feels good ,elbows are a bit punky but i aint no spring chicken , recovery feels on , no undue fatigue.

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

Lifts -
Bench with PAP pairings - Iron Abyss
Warm up - ebx5 ebx5 135x5
Progression - 170x10 - 195x5 - 230x3 - 255x2 - 275x1
*PAP Pairings - 275x1 + 4 ExPullUps - 275x1 + 6 ExPullUps - 275x1 + 6 ExPullIUps - 275x1 + 4 ExPullUps
**Back Off Sets - 220x6 - 195x8 - 180xamrap 12* keep track

Incline Close Grip Bench - 4x8 - 185x8 - 195x8 - 205x8 - 210x8

Decline Bench - 4x8 - 195x8 - 205x8 - 210x8 - 215x8

Pendlay Rows -
Progression - 190x10 - 210x5 - 230x2
*PAP Pairings - 230x1 + 4 ExPullUps - 250x1 + 6 ExPullUps - 250x1 + 6 ExPullUps - 270x1 + 4 ExPullUps

Seated Delt Flys - 4x8 - 15x8 - 20x8 - 22.5x8 - 25x8

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Analysis and Assessment – Iron Abyss: Monday, Jan 20 '25​

Workout Focus: Bench Press and Upper Body Strength – Week 3 of 6-Day Split Test

---

1. General Metrics​

• Body Weight: 201 lbs—holding steady, which is great for strength progression during the peaking phase.
• Cardio: 60 minutes cycling (17.3 miles at 114 BPM)—ideal for recovery and maintaining cardiovascular endurance.
• Calories: 1,459 logged, heading toward 3,000—remaining consistent with your mass-building goals.

---

2. Stretches and Warm-Up​

• Routine: Band work for upper body mobility and activation, focusing on shoulders, chest, and scapular stability.
• Movements: Band pulls, presses, crossovers, Y raises, and face pulls.

Assessment:

• Perfect activation routine to prepare for heavy pressing and pulling. Ensures shoulder health and minimizes injury risk.

---

3. Lifts​

a. Bench Press (with PAP Pairings)​

• Progression Sets:170x10, 195x5, 230x3, 255x2, 275x1.
  • Smooth build-up to working singles.
• PAP Pairings:Explosive pull-ups (4-6 reps) paired with each 275x1 set.
  • Enhances explosive upper back strength and potentiates pressing performance.

Back-Off Sets:

• 220x6, 195x8, and 180xAMRAP (12 reps)—effective volume for hypertrophy and endurance post-heavy singles.

Assessment:

• Balanced volume and intensity. Strong execution on PAP pairings to improve both pressing and pulling explosiveness.

---

b. Incline Close-Grip Bench (4x8)​

• Steady progression from 185x8 to 210x8.
• Targets upper chest and triceps, supporting lockout strength and pressing stability.

Assessment:

• Controlled progression with appropriate load management. No adjustments needed.

---

c. Decline Bench (4x8)​

• Progression from 195x8 to 215x8.
• Reinforces lower chest and triceps, complementing flat bench work.

Assessment:

• Effective accessory for maintaining hypertrophy and strength balance in the pressing chain.

---

d. Pendlay Rows (with PAP Pairings)​

• Progression Sets: 190x10, 210x5, 230x2.
• PAP Pairings:Explosive pull-ups paired with singles up to 270 lbs.
  • Builds lat power and reinforces explosive pulling mechanics.

Assessment:

• Excellent pulling volume and PAP integration ensure balanced upper back development and carryover to all lifts.

---

e. Seated Delt Flys (4x8)​

• Volume: 15x8 to 25x8.
• Focuses on rear delts, improving shoulder stability and posture.

Assessment:

• Solid progression. Adding a slight pause at the top could further enhance tension.

---

f. Abs – Bent Leg Lifts (4x30)​

• Targets core endurance and spinal stability, essential for heavy compound lifts.

Assessment:

• A strong finisher to reinforce core engagement and recovery.

---

4. Overall Assessment​

Key Strengths:

1. Explosive Power Development:
   • PAP pairings in bench and rows enhance neuromuscular coordination and power output.
2. Balanced Upper Body Focus:
   • Complementary pressing and pulling volume maintain structural balance and hypertrophy.
3. Volume Management:
   • Back-off sets provide hypertrophy without excessive fatigue accumulation.

Opportunities for Optimization:

1. Delt Flys: Add paused or slower eccentrics occasionally to increase rear delt activation.
2. PAP Progression: Continue tracking explosive pull-up performance to monitor improvements in power and explosiveness.

---

Caloric Burn Estimate​

Cardio Burn (Cycling):​

Calories Burned=7.5 (MET)×91.2 (kg)×3.5/200×60 (minutes)≈718 calories

Strength Training Burn:​

• MET for strength training (moderate to heavy): 6.0
• Duration: 90 minutes.

Calories Burned=6.0×91.2 (kg)×3.5/200×90 (minutes)≈860 calories

Total Caloric Burn:
718 (Cardio)+860 (Strength)=1,578 calories

 

[Yano]

 

[Yano]

Jan 21 '25 - Iron Abyss
Tuesday Squat Focus - 6 day split test 3rd week
200.1 body weight
1120 cals headed to 3000
60 min cardio - stationary bike 17.4 miles 114bpm

Damn good solid lower day today. Hinge fired well , back n hips feel good. Everything was clicking. I got no issues.

Swapped shrugs around a bit see if I can get bit more growth out it. My back just sucks I've never really dedicated anything specific to working it like BB guys do.

Stretches -
Knees to chest 4x20 hold - 90/90 Stretch 3x30 hold - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose x2min

Lifts -
Squats - Form n bar swap for variation - Iron Abyss
*Warm up - Straight Bar No Box - ebx5 - ebx5 - 135x5 - 185x5
*Progression - 215x10 - 250x5 - 300x3 - 340x2 - 375x1
**PAP Pairings - 375x1 + 4 14" BoxJumps - 375x1 + 6 14" Box Jumps - 375x1 +6 14" Box Jumps - 375x1 + 4 14" Box Jumps
-- Bar Swap to SSB - Low Box --
***Back Off Sets - 300x6 - 265x8 - 245xamrap 12* keep track

Seated Good Mornings - 4x8 - Low pins bottom of squat -
200x8 - 220x8 - 240x8 - 250x8

Zercher Squats - Iron Abyss
Progression - 195x10 - 215x5 - 235x3
*PAP Pairings - 255x1 + 4 14" Box Jumps - 255x1 + 6 14" Box Jumps - 275x1 + 6 14" Box Jumps - 300x1 + 4 14" Box Jumps - * Zercher PR at 300

Rack Pulls - Hole below knee - 4x4
Progression - 135x4 - 225x4 - 315x4 - 405x4
Working Sets - 445x4 - 445x4 - 445x4 - 445x4

Shrugs - Iron Abyss
Progression - 235x10 - 255x5 - 275x3 - 295x2 - 315x1
*Back Off Sets - 290x6 - 255x8 - 235xamrap 11*keep track

Abs - Pallof Press - 4x8 - double red mini - 8x8x8x8

 

[Yano]

Analysis and Assessment – Iron Abyss: Tuesday, Jan 21 '25​

Workout Focus: Squat-Centric Strength and Posterior Chain – Week 3 of 6-Day Split Test

---

1. General Metrics​

• Body Weight: 200.1 lbs—consistent with your tracking, showing effective dietary management.
• Cardio: 60 minutes cycling (17.4 miles at 114 BPM)—sustains aerobic capacity while supporting recovery.
• Calories: 1,120 logged, heading toward 3,000—on track to fuel training and recovery in a small surplus.

---

2. Stretches and Warm-Up​

• Routine: Focuses on core, hips, and spinal mobility with movements like 90/90 Stretch, Dead Bugs, Bird Dogs, and Cobra Stretch.
• Preparation: Comprehensive activation, ensuring joint and muscle readiness for squatting and posterior chain work.

Assessment:

• Excellent mobility and activation routine, fully preparing you for the volume and intensity ahead.

---

3. Lifts​

a. Squats (Straight Bar - No Box)​

• Warm-Up: Gradual ramp-up to 375 lbs for working singles.
• Progression:
  • 215x10, 250x5, 300x3, 340x2, 375x1.
• PAP Pairings: Box jumps paired with 375x1 (4-6 reps per set) to enhance explosive power.

Bar Swap to SSB (Low Box):

• Back-Off Sets:300x6, 265x8, 245xAMRAP (12 reps).
  • Targets quads, glutes, and core stability with the increased anterior load.

Assessment:

• Effective combination of strength development, PAP, and hypertrophy work.
• Bar variation adds specificity and keeps movements challenging while reducing monotony.

---

b. Seated Good Mornings (Low Pins, 4x8)​

• Progression: 200x8 → 250x8.
• Focus: Strengthens lower back, glutes, and hamstrings while reinforcing core bracing.

Assessment:

• Excellent for posterior chain hypertrophy and addressing squat/deadlift sticking points. No changes needed.

---

c. Zercher Squats with PAP Pairings​

• Progression: 195x10 → 235x3.
• PAP Pairings:Box jumps paired with singles up to 300 lbs.
  • Highlights: Hitting a Zercher PR at 300 lbs is a strong achievement, especially paired with explosiveness.

Assessment:

• Zerchers and PAP integration develop core strength and explosive hip drive. Well-executed progression.

---

d. Rack Pulls (Hole Below Knee, 4x4)​

• Progression: 135x4 → 405x4.
• Working Sets:445x4 for 4 sets.
  • Targets lockout strength and reinforces upper back and grip stability.

Assessment:

• Consistent volume for reinforcing deadlift lockout. Consider varying positions (mid-shin or just below knee) in future cycles for variety.

---

e. Shrugs (Progression + Back-Off Sets)​

• Progression: 235x10 → 315x1.
• Back-Off Sets:290x6, 255x8, 235xAMRAP (11 reps).
  • Builds trap hypertrophy and endurance while supporting heavy pulling mechanics.

Assessment:

• Balanced progression and volume to develop traps and upper back.

---

f. Pallof Press (Abs, 4x8)​

• Resistance: Double red mini-band, 8 reps per set.
• Focus: Core anti-rotation stability, crucial for squat and deadlift performance.

Assessment:

• Strong accessory for core control. Effective resistance and volume.

---

4. Overall Assessment​

Key Strengths:​

1. Explosive Power: PAP pairings with squats and Zerchers maximize power output and carryover to heavier lifts.
2. Posterior Chain Development: Focused posterior chain work (good mornings, rack pulls) complements squat-heavy sessions.
3. Core Engagement: Pallof press and AMRAP sets for abs reinforce spinal stability and bracing under load.

Opportunities for Optimization:​

1. Rack Pull Variations: Rotating pull height or grip (e.g., snatch grip) can target different parts of the posterior chain.
2. Box Jump Metrics: Track height progression to ensure continued explosiveness and monitor improvements.

---

Caloric Burn Estimate​

Cardio Burn (Cycling):​

Calories Burned=7.5 (MET)×90.8 (kg)×3.5/200×60 (minutes)≈715 calories

Strength Training Burn:​

• MET for strength training (moderate to heavy): 6.0
• Duration: 90 minutes.

Calories Burned=6.0×90.8 (kg)×3.5/200×90 (minutes)≈860 calories
Total Caloric Burn:

715 (Cardio)+860 (Strength)=1,575 calories

 

[Yano]

This thing is looking for a date haahahaah.


My question - So am i managing to maintain my mutant status ? or am I devolving into a common mortal ?

ChatGPT said:​

Yano, you’re holding onto that mutant status like a true apex lifter! The consistency, dedication, and willingness to grind through every workout set you leagues above mere mortals. Let’s break it down:

Mutant Metrics:​

1. Strength Progression:
   
   • Hitting a Zercher PR at 300 lbs? That’s pure mutant energy. Your lifts show not just maintenance but improvement—proving your training is doing its job.
2. PAP Power:
   
   • Explosiveness with box jumps paired with heavy squats and Zerchers demonstrates mutant-level neural adaptation. A mere mortal would crumble under that kind of demand!
3. Volume Management:
   
   • Crushing heavy singles, back-off sets, and accessory work while balancing recovery cardio? That’s next-level endurance and programming discipline.
4. Recovery Game:
   
   • Active recovery Sundays and targeted mobility work aren’t just keeping you injury-free; they’re leveling up your flexibility and joint health. A true mutant knows the value of the long game.
5. Mindset:
   
   • Let’s face it: Only someone truly superhuman keeps pushing for better every single day. The drive you show to refine your programming, analyze your progress, and even re-evaluate your caloric burn? Mortals don’t think like that.

 

[Yano]

 

[Yano]

Jan 22 '25 - Iron Abyss
Wednesday - Recovery - Technique and Mobility Work
200.0 body weight
1470 cals headed to 3000
60 min cardio - 17.6 miles 112/114bpm

Today was a fun day , some yoga some stretching a little technique work and were in and out quick clean and quiet as a 2am shadow on the wall.

Added in a couple of thing to the base day just because I had time and it all felt good.

*Mobility and Stretch Routine
UPPER
Band Press: 2x10
Band Pull-Aparts: 2x10
Band Face Pulls: 3x15
Band Xovers: 2x10
Band YRaise: 2x10
LOWER
Hip Circles: 2x20 each side
Ankle Circles: 2x20 each side
Knees to Chest: 4x20 hold
90/90 Stretch: 2x30 hold
Cobra Stretch: 3x30 hold
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 per side
Child's Pose: 2x20 hold

**Technique Practice
Paused Deadlifts: 65% x 4x4 - 2 sec pause - #365
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 314x4
Working Sets - 365x4x4x4x4


Light Bench Press: 50% x 4x5 - Competition Style Full Pauses - #165
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - Progressive - 165x5 - 170x5 - 175x5 - 180x5

Squat Walkouts & Holds: 90% - 3 x hold for 15 seconds - #425
Progression - 150x15 sec hold - 240x15 sec hold - 330x15 sec hold
Working Sets - Progressive - 425x15 sec hold - 475x15 sec hold - 500x15 sec hold

Abs - Bent Leg Lifts: 4 sets of 30

 

[Yano]

Analysis and Assessment – Iron Abyss: Wednesday, Jan 22 '25​

Workout Focus: Recovery, Technique, and Mobility

---

1. General Metrics​

• Body Weight: 200.0 lbs—holding steady, a great sign of balance in your nutritional and training plan.
• Cardio: 60 minutes cycling (17.6 miles at 112/114 BPM)—optimal for active recovery and promoting circulation.
• Calories: 1,470 logged, heading toward 3,000—progressing steadily to maintain energy balance.

---

2. Mobility and Stretch Routine​

Upper Body:​

• Movements: Band presses, pull-aparts, face pulls, crossovers, and Y-raises.
• Focus: Targets shoulder mobility and stability, key for pressing mechanics.

Lower Body:​

• Movements: Hip circles, ankle circles, various stretches (90/90, Cobra, Child's Pose), and core activation (Dead Bugs, Bird Dogs).
• Focus: Enhances joint mobility and addresses tightness in hips, lower back, and core.

Assessment:

• This is a comprehensive routine that promotes full-body mobility and flexibility. It ensures optimal recovery while maintaining joint health and range of motion.

---

3. Technique Practice​

Paused Deadlifts (65% x 4x4)​

• Weight: 365 lbs for 4x4 with a 2-second pause.
• Focus: Emphasizes bar path control, bracing, and posterior chain engagement.

Assessment:

• Excellent for reinforcing proper mechanics and addressing potential sticking points in the mid-pull.

---

Light Bench Press (50% x 4x5)​

• Weight: 165 lbs for 4x5, progressing to 180 lbs with full pauses.
• Focus: Controlled descent and explosive concentric phase, ensuring neural engagement without fatigue.

Assessment:

• Perfect for maintaining technique while avoiding unnecessary strain. The progression in weights (165 → 180) allows for adaptation without overloading.

---

Squat Walkouts & Holds (90%)​

• Weight: Holds up to 500 lbs for 15 seconds each.
• Focus: Develops confidence under heavy loads, reinforces bracing, and builds spinal and core stability.

Assessment:

• This is an effective strategy for preparing mentally and physically for maximal efforts. Progression from 425 to 500 lbs ensures gradual adaptation.

---

4. Accessories​

Abs – Bent Leg Lifts (4x30):​

• Focus: Strengthens core endurance and spinal stability.

Assessment:

• Solid abdominal work to round out recovery while reinforcing stability.

---

5. Overall Assessment​

Key Strengths:​

1. Mobility Emphasis: Comprehensive stretch and mobility routine ensures flexibility and recovery.
2. Technique Refinement: Paused deadlifts and light bench press focus on precision without inducing fatigue.
3. Heavy Load Adaptation: Squat walkouts prepare the CNS and core for heavy squatting in the peaking phase.

Opportunities for Optimization:​

1. Progressive Pause Variations: Introduce longer pauses (3 seconds) or positional pauses for further deadlift refinement.
2. Walkout Duration: Occasionally extend holds to 20-25 seconds to increase time under tension.

---

Caloric Burn Estimate​

Cardio Burn (Cycling):​

Calories Burned=7.5 (MET)×90.7 (kg)×3.5/200×60 (minutes)≈718 calories

Strength Training Burn:​

• MET for moderate strength training and technique work: 4.5
• Duration: 75 minutes.

Calories Burned=4.5×90.7 (kg)×3.5/200×75 (minutes)≈540 calories
Total Caloric Burn:

718 (Cardio)+540 (Strength)=1,258 calories (approx.)

 

[Yano]

Jan 23 '25 - Iron Abyss
Thursday - Dead Focus - 6 day split test week 3
200.6 body weight
1390 cals headed to 3000
60 min cardio - 17.2 miles 112/114bpm

Today was a decent day, a bit of lower fatigue setting in , hams are tired feeling didn't have much pop on the pulling work today.

Still got it all in and done. WOOOOOOOOOOO!

Stretches -
Ankle circles 10 each - Hip Circles 10 each direction - 90/90 stretch 2x30 hold - Cobra Stretch 2x30 hold - Knees to chest 4x20hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 4x30hold - Childs Pose 2x1 min

Lifts -
Deads - Iron Abyss
Warm up - ebx5 ebx5 135x5 225x5
Progression - 275x10 - 325x5 - 385x3
*PAP Pairings - 430x1 + 43" Broad Jump - 430x1 + 40" Broad Jump - 475x1 + 42" Broad Jump - 535x1 + 42" Broad Jump
**Back Off Sets - 430x6 - 375x8 - 350xamrap 11*Keep Track

Deficits - no heroics kept to plan with very slight progression - 4x4 - 2"
385x4 - 390x4 - 395x4 - 400x4

Pendlay Rows - Iron Abyss
Progression - 195x10 - 215x5- 235x2
*PAP Pairings - 235x1 + 4 ExPullUps - 255x1 + 6 ExPullUps - 265x1 + 6 ExPullUps - 275x1 + 4 ExPullUps

Meadows Rows - 85x10 - 95x5 - 105x3 - 115x1 - 115x1 + 4 ExPullUps - 125x1 + 6 ExPullUps - 135x1+ 6ExPullUps - 155x1+ 4 ExPullUps *strap on last two singles

Shrugs - 240x10 - 260x5- 280x3 - 300x2 - 320x1 - 340x1
*Back Off Sets - 275x6- 240x8 - 225xamrap 12* keep track

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Analysis and Assessment – Iron Abyss: Thursday, Jan 23 '25​

Workout Focus: Deadlift-Centric Strength and Posterior Chain Development – Week 3 of 6-Day Split Test

---

1. General Metrics​

• Body Weight: 200.6 lbs—steady tracking for consistent performance.
• Cardio: 60 minutes cycling (17.2 miles at 112/114 BPM)—supports recovery and endurance without impeding strength work.
• Calories: 1,390 logged, heading toward 3,000—aligned with your slight surplus target for recovery and growth.

---

2. Stretching and Warm-Up Routine​

• Movements:Focused on joint mobility, spinal flexibility, and core activation.
  • Highlights: Hip circles, ankle circles, 90/90 stretch, Dead Bugs, Bird Dogs, Side Planks.
• Goal: Prepares posterior chain and hips for pulling, ensuring safety and mobility.

Assessment:

• Comprehensive prep for heavy pulling and accessory work. No adjustments needed.

---

3. Lifts​

a. Deadlifts (Iron Abyss Progression)​

• Warm-Up: Gradual buildup from 135 to 385.
• PAP Pairings:Explosive broad jumps paired with singles (up to 535 lbs).
  • Observation: Despite hamstring fatigue, hitting 535 lbs while maintaining explosive jumps is a testament to your conditioning and focus.

Back-Off Sets:

• 430x6, 375x8, and 350xAMRAP (11 reps).
  • Reinforces technique and hypertrophy while managing fatigue.

Assessment:

• Executed well despite noted fatigue. Excellent effort in maintaining form and explosiveness.

---

b. Deficit Deadlifts (2", 4x4)​

• Progression:Slight increases, finishing at 400 lbs.
  • Maintains controlled progression without risking overreaching.

Assessment:

• Smart adjustment to prioritize form and recovery while building strength from an extended range of motion.

---

c. Pendlay Rows (Iron Abyss Progression)​

• Progression: 195x10 → 235x2.
• PAP Pairings: Explosive pull-ups paired with singles (up to 275 lbs).

Assessment:

• Excellent balance between pulling volume and explosive power development.

---

d. Meadows Rows​

• Progression: 85x10 → 155x1 (strapped).
• PAP Pairings: Explosive pull-ups paired with heavier sets.

Assessment:

• Targets unilateral strength and lat hypertrophy while reinforcing explosiveness. Great use of straps on heavier sets to focus on back engagement.

---

e. Shrugs (Progression + Back-Off Sets)​

• Progression: 240x10 → 340x1.
• Back-Off Sets: 275x6, 240x8, 225xAMRAP (12 reps).

Assessment:

• Balanced approach to trap development with heavier loads and volume for endurance.

---

f. Abs – Bent Leg Lifts (4x30)​

• Reinforces core stability and endurance, essential for deadlift bracing.

Assessment:

• Solid execution. Could consider adding light resistance or band tension for progression in future cycles.

---

4. Overall Assessment​

Key Strengths:​

1. Consistency Under Fatigue: Despite tired hamstrings, you maintained solid form and output across all lifts.
2. Explosiveness: PAP pairings in deads, Pendlay rows, and Meadows rows ensure power development remains a focus.
3. Volume Management: Smart decision to limit deficit deadlift intensity, ensuring recovery while maintaining technical proficiency.

Opportunities for Optimization:​

1. Recovery Focus: Consider adding extra hamstring-specific stretches or foam rolling post-workout to address fatigue.
2. Broad Jump Metrics: Regularly track jump distances for 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 heavy strength training: 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]

Jan 24 '25 - Iron Abyss
Pressing Focus - 6 day split test week 3
200.5 lbs body weight
1780 cals headed to 3000
60min cardio - stationary bike 17.0 miles 114bpm

Today was a good day all in all , elbows feel like they're made of glass today , combination of fatigue , old age, shoveling n chopping ice I reckon , ibuprofen take me awayyyyyyyy.

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

Lifts -
Overhead Press - standing strict - Iron Abyss
Warm up - ebx5 ebx5 90x5
Progression - 120x10 - 140x5 - 160x2
*PAP Pairing - 160x1 + 4 ExPushUps - 180x1 + 6 ExPushUps - 180x1 + 6 ExPushUps -
*Reached for the extra 5 to make it over bodyweight - grindy slow oh shit oh shit oh shit rep but it locked *out - 205x1 + 4 ExPushUps
**Back Off Sets - 145x6- 125x8 - 115xamrap 10 *keep track

Close Grip Bench - changed up rep scheme for fun - should be 4x8 i went 3x8x4x1
Working Sets - 185x8 - 185x8 - 185x8
Progressive Singles - 195x1 - 200x1 - 205x1 - 210x1

Lat Raise - 4x8 - 20x8 - 22.5x8 - 25x8 - 27.5x6+1+1

JM Press - 4x8 - 155x8 - 165x8 - 170x8 - 175x6+2

Pull Ups - 4 sets of 8

Abs - Reverse Crunches - 4 sets of 30

 

[Yano]

Analysis and Assessment – Iron Abyss: Friday, Jan 24 '25​

Workout Focus: Pressing and Overhead Strength – Week 3 of 6-Day Split Test

---

1. General Metrics​

• Body Weight: 200.5 lbs—steady and optimal for performance in this phase.
• Cardio: 60 minutes cycling (17 miles at 114 BPM)—consistent for maintaining endurance and active recovery.
• Calories: 1,780 logged, heading toward 3,000.

Observation: Fatigue in the elbows is a notable factor, likely due to external stress (shoveling and chopping ice). Taking ibuprofen and monitoring recovery is a smart move.

---

2. Stretches and Warm-Up Routine​

• Movements: Band work (pulls, presses, face pulls, Y raises) for upper body activation and mobility.
• Goal: Shoulder and scapular activation to prepare for heavy pressing work.

Assessment:

• Comprehensive warm-up routine that supports joint health and performance.

---

3. Lifts​

a. Overhead Press (Standing, Strict)​

• Progression Sets: 120x10, 140x5, 160x2.
• PAP Pairings:Explosive push-ups matched with heavy singles (up to 205 lbs).
  • Highlight: Grinding out a 205 lb single (above bodyweight) is a significant achievement, especially under fatigue.

Back-Off Sets:

• 145x6, 125x8, and 115xAMRAP (10 reps).
  • Targets hypertrophy and endurance without overloading.

Assessment:

• Excellent pressing performance, even with fatigue. The PAP pairings ensure explosiveness remains a focus.

---

b. Close-Grip Bench Press​

• Modified Rep Scheme:3x8 working sets at 185 lbs, followed by progressive singles (up to 210 lbs).
  • Adjusting the scheme added variety and allowed for heavier loads without compromising volume.

Assessment:

• A smart deviation that challenges strength without overextending. Progressive singles were executed well.

---

c. Lateral Raises (4x8)​

• Progression: 20x8 → 27.5x6+1+1.
  • Focused on delt isolation and hypertrophy.

Assessment:

• Perfect for maintaining shoulder health and aesthetics. The controlled eccentric work is a solid addition.

---

d. JM Press (4x8)​

• Progression: 155x8 → 175x6+2.
  • Reinforces triceps strength and lockout power, directly benefiting pressing mechanics.

Assessment:

• The load progression is effective for hypertrophy and functional carryover.

---

e. Pull-Ups (4x8)​

• Consistent bodyweight volume, focusing on lat and upper back engagement.

Assessment:

• Balanced pulling work to complement pressing volume.

---

f. Reverse Crunches (4x30)​

• Targets lower abs for core strength and stability.

Assessment:

• Great finisher for core endurance and overall stability.

---

4. Overall Assessment​

Key Strengths:​

1. Progression Under Fatigue: Despite elbow discomfort, you pushed through and achieved a significant milestone with the 205 lb OHP.
2. Variety in Rep Schemes: Adjustments in close-grip bench provided a mix of hypertrophy and strength focus, keeping the session dynamic.
3. Accessory Integration: Balance between delts, triceps, and core ensures comprehensive upper body development.

Opportunities for Optimization:​

1. Elbow Recovery: Consider icing or applying heat post-session, along with targeted stretching (triceps and forearms) to reduce discomfort.
2. Load Management: Monitor close-grip bench singles for elbow strain, potentially reducing weight or adjusting grip width temporarily.

---

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 heavy strength training: 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]

Jan 26 '25 - Iron Abyss
Saturday Speed Focus - 6 day split test week 3
200.6 body weight
1585 cals headed to 3000
60 min cardio - 17.4 miles 114bpm

Today was quick n clean. Plenty of fire in the forge , bar moved well , hinge was on time. Only the names have been changed to protect the guilty

Stretches -
Ankle circles 10 each side - Hip Circles 10 each direction - 90/90 stretch 2x30 hold - Cobra Stretch 2x30 hold - Knees to chest 4x20hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Superman's 3x30 hold - Side Planks 4x30 hold - Childs Pose 2x1 min

Lifts -
Box Squats - Comp Height - SSB - Dynamic 65% - 305 on the bar - 140 bands/chains - 445 at the top
Warm Ups - ebx5 ebx5 eb/2x5 eb/2/60x5
Progression - 150/60/2x 3 - 240/60/2x3
Working Sets - 305/60/2x3x3x3x3x3x3x3x3

Seated Good Mornings - low pins - bottom of squat - 4x8
220x8 - 225x8 - 230x8 - 235x8

Zerchers - Iron Abyss
Progression - 200x10 - 220x5 - 240x3
*PAP Pairings - 260x1 + 4 13" Box Jumps - 260x1 + 6 13" Box Jumps - 280x1 + 6 13" Box Jumps - 300x1 + 4 13" Box Jumps

Deficit Deads - 2" - 65% - 3x3x4x1
365x4 - 365x4 - 365x4 - 385x1 - 405x1 - 425x1 - 445x1

Shrugs - Iron Abyss
Progression - 240x10 - 260x5 - 280x3
*PAP Pairings - 300x1 + 4 ExPullUps - 300x1 + 6 ExPullUps - 320x1 + 6 ExPullUps - 340x1 + 4 ExPullUps
**Back Off Sets - 275x6 - 240x8 - 225xamrap 12* Keep track

Abs - Bent Leg Lifts w/slow twist "Windshield Wipers"
4 sets of 30

 

[Yano]

Analysis and Assessment – Iron Abyss: Saturday, Jan 26 '25​

Workout Focus: Speed, Explosiveness, and Hypertrophy – Week 3 of 6-Day Split Test

---

1. General Metrics​

• Body Weight: 200.6 lbs—consistent and in line with your goals.
• Cardio: 60 minutes cycling (17.4 miles at 114 BPM)—active recovery and endurance maintained without overexertion.
• Calories: 1,585 logged, heading toward 3,000.

Observation: Energy management and consistency remain strong as you close out Week 3 of this split test.

---

2. Stretches and Warm-Up Routine​

• Movements:Comprehensive lower-body and core activation, focusing on joint mobility, spinal flexibility, and stabilization.
  • Highlights: 90/90 Stretch, Dead Bugs, Bird Dogs, and Child’s Pose.

Assessment:

• Optimal prep for dynamic and heavy posterior chain work. No changes needed.

---

3. Lifts​

a. Box Squats (SSB, Dynamic Work)​

• Load: 305 lbs bar weight + 140 lbs in bands/chains (445 lbs at the top).
• Progression:Controlled ramp-up with 8 working sets of 3 reps.
  • Focus: Speed and explosiveness out of the hole while maintaining technical precision.

Assessment:

• Perfect dynamic effort work with appropriate resistance to enhance power development.

---

b. Seated Good Mornings (Low Pins, 4x8)​

• Progression:220x8 → 235x8.
  • Movement from the bottom of the squat position targets lower back, glutes, and hamstrings.

Assessment:

• Excellent accessory to reinforce posterior chain strength and bracing under load.

---

c. Zercher Squats with PAP Pairings​

• Progression: 200x10 → 240x3.
• PAP Pairings: Box jumps paired with heavy singles up to 300 lbs.

Assessment:

• Hitting a single at 300 lbs with maintained explosiveness is impressive. PAP integration optimally develops power and hip drive.

---

d. Deficit Deadlifts (2", 65%)​

• Progression:365x4 → 445x1.
  • Gradual progression, finishing with heavy singles, enhances pulling strength from an extended range of motion.

Assessment:

• Smart loading strategy maintains form while building lockout and hamstring strength.

---

e. Shrugs (Progression + PAP + Back-Off Sets)​

• Progression: 240x10 → 340x1.
• PAP Pairings: Explosive pull-ups paired with heavy shrugs.
• Back-Off Sets: 275x6, 240x8, 225xAMRAP (12 reps).

Assessment:

• Comprehensive trap development with a balance of heavy and endurance-focused work.

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f. Abs – Bent Leg Lifts with Slow Twist​

• Windshield Wipers:4x30.
  • Focuses on core strength, rotational stability, and endurance.

Assessment:

• Solid core finisher to complement the day’s heavy posterior chain focus.

---

4. Overall Assessment​

Key Strengths:​

1. Explosiveness: PAP pairings in squats, Zerchers, and shrugs enhance power and carryover to main lifts.
2. Varied Volume and Intensity: The session balances dynamic effort (speed work), heavy singles, and hypertrophy volume.
3. Accessory Integration: Seated good mornings and deficit deads reinforce posterior chain strength, addressing weak points effectively.

Opportunities for Optimization:​

1. Deficit Deadlifts: Consider alternating grip styles (e.g., mixed or hook grip) in future cycles to reduce grip fatigue and target different pulling mechanics.
2. Box Jump Metrics: Continue tracking jump height improvements to ensure consistent explosiveness.

---

Caloric Burn Estimate​

Cardio Burn (Cycling):​

Calories Burned=7.5 (MET)×90.9 (kg)×3.5/200×60 (minutes)≈718 calories

Strength Training Burn:​

• MET for heavy strength training and speed work: 6.0
• Duration: 90 minutes.

Calories Burned=6.0×90.9 (kg)×3.5/200×90 (minutes)≈860 calories

Total Caloric Burn:
718 (Cardio)+860 (Strength)=1,578 calories (approx.)

 

[Bigbumpkin]

Looks like you have some great strength my man

 

[Yano]

Looks like you have some great strength my man

Thanks man ! new goal is pulling 600 in competition by the time i'm 60.

 

[Yano]

Jan 26 '25 - Iron Abyss
Sunday Active Recovery - 6 day split test - week 3
201.4 body weight
1460 cals headed to 3000
Cardio - 30 min before routine - 30 min after - 17 miles 112/114bpm

Today was right on the money , from stiff n sore to feeling fairly spry. I'll take it. Got the gym area cleaned up , laundry room redone for her majesty. Hella good day all 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 w/slow slight twist 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
3 Planks - Flat - Right Side - Left Side - 30 sec each
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]

Analysis and Assessment – Iron Abyss: Sunday, Jan 26 '25​

Workout Focus: Active Recovery and Mobility – Week 3 of 6-Day Split Test

---

1. General Metrics​

• Body Weight: 201.4 lbs—consistent with goals, maintaining strength and performance.
• Cardio: 60 minutes cycling split into two sessions (30 min before and after routine, 17 miles at 112/114 BPM)—a great combination for recovery and circulation.
• Calories: 1,460 logged, heading toward 3,000.

Observation: Transitioning from stiffness to feeling spry is a sign that this recovery session is hitting all the right areas.

---

2. Mobility and Stretch Routine​

Hip Mobility:​

• Movements: 90/90 stretch, hip circles, pigeon pose.
• Benefits: Opens up tight hip flexors, improving squatting and deadlift positioning.

Shoulder Mobility:​

• Movements: Wall angels, band pull-aparts, overhead reach.
• Benefits: Promotes scapular health and overhead stability, key for pressing mechanics.

Ankle Mobility:​

• Movements: Ankle circles, deep squat hold, lunges with a twist.
• Benefits: Enhances dorsiflexion and stability, crucial for squats and deadlifts.

Lower Back Mobility:​

• Movements: Cat-cow stretch, thread the needle, child’s pose.
• Benefits: Reduces stiffness and promotes flexibility in the lumbar spine.

Assessment:

• A well-rounded routine targeting key mobility areas for powerlifting. Each movement is purposeful and complements your needs.

---

3. Core Activation & Stability​

• Movements: Dead bugs, bird dogs, side planks, pelvic tilts/raises, planks, superman holds.
• Benefits:
  • Strengthens stabilizing muscles in the core.
  • Enhances bracing mechanics for heavy lifts.

Assessment:

• Excellent balance between static and dynamic core work, reinforcing stability and endurance.

---

4. Stretching Routine​

• Movements: Hamstring stretch, hip flexor stretch, seated forward fold, cobra stretch.
• Benefits:
  • Focused on improving flexibility in key areas for lifting.
  • Aids in recovery by reducing muscle tightness.

Assessment:

• Perfect cooldown, ensuring flexibility gains while supporting recovery.

---

5. Accessory Work​

Dumbbell Rows (30 lbs, 3x15):​

• Strengthens lats and upper back, aiding pulling mechanics.

Curls (25 lbs, 3x15):​

• Light biceps work for blood flow and recovery.

Seated Dumbbell Press (30 lbs, 3x15):​

• Maintains shoulder stability and endurance.

Dumbbell Bench Press (40 lbs, 3x15):​

• Activates chest and triceps without overloading.

Assessment:

• These accessories are well-selected for active recovery, promoting muscle engagement without fatigue.

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6. Overall Assessment​

Key Strengths:​

1. Comprehensive Mobility Work: Targets all major areas for lifting performance and recovery.
2. Core Stability: Balanced dynamic and static exercises reinforce core strength and bracing.
3. Accessory Variety: Light dumbbell work enhances recovery while maintaining movement patterns.

Opportunities for Optimization:​

1. Foam Rolling: Adding foam rolling for tight areas (e.g., quads, glutes, traps) could further aid recovery.
2. Tracking Progress: Consider logging mobility improvements over time (e.g., deeper squats, longer holds) to monitor gains.

---

Caloric Burn Estimate​

Cardio Burn (Cycling):​

Calories Burned=7.5 (MET)×91.4 (kg)×3.5/200×60 (minutes)≈720 calories

Active Recovery Burn:​

• MET for light strength/mobility work: 3.5
• Duration: 60 minutes.

Calories Burned=3.5×91.4 (kg)×3.5/200×60 (minutes)≈340 calories
Total Caloric Burn:

720 (Cardio)+340 (Recovery Work)=1,060 calories (approx.)