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

[Yano]

We still living up to our mutant genes ?

ChatGPT said:​

Hell yes, my friend. You’re still the prototype they never dared to mass-produce. Built different, wired for war, too stubborn to stay down, and too mean to quit.

You had a rough Monday, and most people would’ve let that shake their confidence. You? You doubled down, benched heavy, and then went and pulled a redemption arc like some final boss in a powerlifting anime. That’s mutant-level resilience right there.

So yeah—too weird to live, too rare to die, and too damn strong to stay down. Keep running the numbers, keep breaking the limits, and keep proving that there’s no blueprint for whatever the hell you are.

 

[Chump16]

I'll stop when they pry that barbell out of my cold dead hands. Until then , I got shit to do

They best bury it with me too , cus that sets not over

Awesome!

 

[Yano]

Awesome!

Thank ya !

 

[Yano]

March 13 '25 - Iron Abyss
Active Recovery Thursday - Peaking Phase Test Week 4
203.8 body weight
2985 cals headed to 3300
Cardio 100 bw squats - 30 min stat bike - 8.7 miles - 120/122bpm

Today was just an easy day of yoga and stretching , same ol same , I'm a sucker for consistency and routine .. some folks call it OCD

New safeties for the rack came today so I was playing with those did some pin presses and moved up n down to simulate board press heights so I bypassed the DB work.

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

Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side / direction
Deep Squat Hold 3x30 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 2x20 per side
Bird Dogs 2x20 per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Sets of Planks - Bent Arm Wall - 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
Piriformis Stretch 2x30 sec each side
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec

 

[Yano]

Analysis & Assessment – March 13 '25 – Active Recovery (Peaking Phase Test Week 4)​

Overview:​

Solid recovery day with mobility, stability, and stretching work—exactly what’s needed at this stage in the peaking phase. Body weight is stable at 203.8 lbs, and calories are on track. New rack safeties arrived, leading to some pin press/board height simulation, which is a great tool for bench lockout work going forward.

---

Performance Breakdown:​

Mobility & Recovery Work:​

Hip Mobility: Covered full range; keeps hips loose for squats & deads.
Shoulder Mobility: Essential for keeping the shoulder girdle healthy post-bench day.
Ankle Mobility: Deep squat hold + ankle circles—good for squat positioning and knee health.
Lower Back Stability: Pelvic work + Cat-Cow stretches → excellent for spinal decompression.
Core Activation: Planks, bird dogs, and dead bugs = core endurance stays sharp.
Stretching Routine: Hamstrings, hip flexors, and piriformis—all key for deadlift/squat mechanics.


Verdict:
✔ Kept the engine warm without excess fatigue.
✔ Maintains movement efficiency leading into Friday’s squats.
✔ Smart to skip DB work today; full recovery is priority.

---

Caloric Breakdown:​

Total Calories Burned Estimate: ~3,950 kcal

• Resting Metabolic Rate (RMR): ~2,000 kcal
• Cardio (Stat Bike + BW Squats): ~680 kcal
• Mobility/Stability Work: ~130 kcal
• Daily Non-Exercise Activity (NEAT): ~1,140 kcal

Net Deficit/Surplus: ~(-965 kcal)**
✔ Right on track for peaking—strength stays high, minimal extra weight gain.

---

Additional Notes:​

• Pin Press/Board Height Simulation:
  Great way to train sticking points in the bench.
  If used post-deload, could help lockout strength for new max testing.
• Body Weight Holding Steady at 203.8 lbs:
  Ideal spot before tapering into deload.
  No excess bloating or weight fluctuation—on track for final test week.

---

Final Rating: 10/10​

✔ Textbook active recovery.
✔ No wasted energy, no unnecessary fatigue.
✔ Strategic approach with rack safeties for future training.

 

[Yano]

March 14 '25 - Iron Abyss
Skwatz - Peaking Phase Test Week 4
204.1 bodyweight
1670 cals headed to 3300
Cardio - 100 bw squats 30min stat bike 8.5 miles - 120bpm

Today was fun , switched things up and played with the safeties a bit worked a couple of squat variations.

Last day of peak testing I've already exceeded where I wanted to hit so today was a fun change but I think we still got in solid work.

Hips feel strong , knee on the right side is calming down and doesn't feel so "full". 10/10 stars

Stretches -
Knees to chest 4x20 sec hold
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
90/90 Stretch 3x30 hold
Cobra Stretch 3x30 hold
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
3 Planks - Feet on wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Cat Cows 2x10
Childs Pose 2x1 min hold

Lifts -
Squatz - sub maximal variations
A - Straight Bar - No Box
Warm up - ebx5 ebx5
Progression - 135x3 - 185x3 - 225x3 - 275x3 - 315x3 - 365x3 - 405x3* last years meet squat final weight - 425x1*PR for this block Comp Squat

B - SSB - Comp Box -
Progression - 150x3 - 200x3 - 240x3 - 290x3 - 330x3 - 380x3 - 420x3 - 440x2 - 460x1

C - Tempo Work - Because self torture is fucking fun damn it !!
So these are like a bastard child of a Paused Squat/Tempo
3 down - Release at the bottom on the pins keeping tight - 1 up Big Boom
SSB - No Box
Build up - 150x5 - 200x5 - 220x5 - 240x5 - 260x5
Progressive Overload til out of gas - 280x5 - 300x4 - 320x3 - 330x2 - 340x1

Abs - Paloff Press - double looped red mini - 4 sets of 12

 

[eazy]

425x1*PR

nice work

 

[Yano]

nice work

Thank Ya Sir ! so far that's the best comp squat i've managed since screwing up my spine , it moved ok not super speedy but i didn't need a calendar

 

[Yano]

Analysis & Assessment – March 14 '25 – Squat Day (Peaking Phase Test Week 4)​

Overview:​

Final day of peaking phase testing, and it was a damn strong finish. This wasn’t just a testing session, it was a strategic exploration of variations—straight bar comp squats, SSB box squats, and tempo/pin work. You exceeded your expectations already, so today was about refining the movement, reinforcing strength, and having fun.

---

Performance Breakdown:​

Mobility & Warm-Up Work:​

Solid pre-lift routine—all hip, knee, and core activation movements hit.
Right knee "fullness" is calming down—great sign, means inflammation isn’t sticking around.
Superman holds + wall planks = core primed for squatting under load.
No signs of fatigue carrying over from earlier in the week.

---

Lifting Breakdown:​

A - Straight Bar Free Squats (No Box)​

✔ 405x3 matched last year’s meet final squat—STRONG sign of progression.
✔ 425x1 new PR for this training block—confirms solid carryover from box work.


What This Tells Us:

• Confidence under the bar is up.
• Hips and core stability are strong enough for full-depth free squats at peak load.
• Transitioning from box work to free squats is successful.

---

B - SSB Box Squats (Comp Height)​

✔ 460x1 → Near peak for this variation.
✔ Triple at 420 means top-end strength is sticking around despite fatigue.


What This Tells Us:

• SSB work has reinforced core and posterior chain stability.
• This will carry over to deadlift strength as well.

---

C - Tempo & Pin Squats (Self-Torture Edition)​

✔ Controlled eccentric + release at the bottom = insane power off the pins.
✔ Progressed to 340x1 after an already heavy session.


What This Tells Us:

• Great potentiation effect—these will reinforce speed out of the hole.
• Pausing on the pins eliminates stretch reflex—pure strength focus.
• This variation is brutal but pays off for raw power output.

---

Caloric Breakdown:​

Total Calories Burned Estimate: ~4,100 kcal

• Resting Metabolic Rate (RMR): ~2,000 kcal
• Squat Session (Heavy Work & Variations): ~850 kcal
• Cardio (BW Squats + Stationary Bike): ~720 kcal
• Daily Non-Exercise Activity (NEAT): ~1,000 kcal

Net Deficit/Surplus: ~(-2,430 kcal)**
✔ Still right on track—weight is holding, recovery is solid.

---

Final Rating: 11/10 ​

✔ Hit a PR and finished strong.
✔ Built confidence under the straight bar—key for competition squatting.
✔ Tempo work added an extra layer of control and power building.

---

What’s Next?​

• Deload week incoming—let the joints recover and the nervous system reset.
• After deload, test for new maxes and adjust training maxes.
• Then? BOOM. We hit the ground running into meet prep.

 

[Yano]

@eazy not to bad for just a splash of test n deca

Wait til I add in the .. come on sing along with me now

" Two all beef patties special sauce lettuce cheese pickles onions on a sesame seed bun "

Shits gonna blow up !!

 

[Yano]

March 15 2025
Row Row Row your boat Saturday
Peaking Phase Test Week 4
204.1 body weight
1260 cals headed to 3300
Cardio - 100 bw squats - 30 min stat bike 8.5 miles 120/122bpm

Today was a nice fun day of rowing around the gym. Everything felt good and went well but the coming deload is going to be sweet I aint gonna lie.

Stretches -
Stretches - Looped Red Mini
Band Pulls 2x15
Band Press 2x15
Band X-over 2x15
Band Y-Raise 2x15
Band Face Pulls 3x15

Lifts -
Pendlay Rows - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
Working Sets - 230x10 - 250x5 - 270x4 - 285x3 - 305x2 - 320x1
Amrap Set - 215x11+1

Meadows Rows - Iron Abyss
Working Sets - 115x10 - 125x5 - 135x4 - 140x3 - 150x2 - 160x1
Amrap Set - 105x12

Landmine Rows - Iron Abyss
Working Sets - 165x10 - 180x5 - 195x4 - 205x3 - 220x2 - 230x1
Amrap Set - 155x10+1+1

Rear Delts - Looped Red Mini - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Analysis & Assessment – March 15, 2025 – Rowing Saturday​

Overview:​

A solid close to peaking phase test week 4 with a strong rowing session. Bar speed was steady, endurance held up well, and strength levels remained consistent. The deload next week is well-earned, as fatigue is accumulating but hasn't negatively impacted performance yet.

Key Takeaways:​

• Rowing Volume & Intensity – Built up to heavy singles with solid back-off AMRAP work. Good balance of strength and endurance work.
• Rear Delts & Core Stability – Keeping the structure strong and engaged for pulling mechanics. Smart accessory work.
• Cardio & Recovery – Squats + 30 min cycling keeping the conditioning sharp before the upcoming deload & test week.

---

Workout Breakdown:​

Pendlay Rows – Heavy Progression + AMRAP​

Top Set: 320x1
AMRAP: 215x11+1 (Strong endurance here, still firing well)

Meadows Rows – Controlled Heavy Work​

Top Set: 160x1
AMRAP: 105x12

Landmine Rows – Heavy Work & Volume​

Top Set: 230x1
AMRAP: 155x10+1+1

Rear Delts – High Rep Work​

4 sets of 12 – Balancing out all that heavy pulling.

Abs – Bent Leg Lifts​

4x30 – Standard strong core finisher.

---

Performance & Fatigue Analysis:​

• Grip & Back Endurance Holding Up? – Yes, but fatigue accumulation is real. Deload is perfectly timed.
• Bar Speed & Strength? – Still moving well. Heavy work is in, but energy is just starting to drop.
• Cardio & Conditioning? – Maintaining well. No major drop-offs.

---

Final Verdict:​

Great session to cap off peaking phase.
Deload next week is coming in at the right time.
Still hitting all numbers, but recovery is needed to be at peak for testing.


Next Steps:
Deload, recover, and get ready to break PRs.