5/3/1 RUN!

[Berserker_D]

1/18/25
Dead’s 235x10 255x5 299x3 330x2 340x1 345x1
Back Off sets 290x6 255x8 235x12

Hypers 10# 5x12

Hanging Leg Lifts 4x15, couldn’t get the 5th set! Frickin hands just couldn’t hang on after all the dead’s lol

Got some bands on the way and a new Cerberus lever belt just arrived! Getting ready to start this Iron Abyss for the win

 

[Berserker_D]

 

[Yano]

Fuckimg Amazing! And most of all totally doable!! Papa Yano is the MAN!!!

If anything looks weird odd , spelled fucked up or makes ya tilt your head like a dog hearing a fire truck siren just ask haaaahahaha I get lost in thought at times and it shows up in my writing.

 

[Yano]

I'm pretty sure I've given you this but just in case , this is the 4 day program I run with all the percentages and PAP pairings.

This is what I would consider "elite" level due to the volume and squatting and pulling deads on the same day.

If that seem's ridiculous or undoable no worries, just alternate them week to week. You will still make good progress that way and not over work your fatigue and recovery levels.

The Iron Abyss

--------------------------------------------------------------------------

Depending on experience and goals
Vary main movers every 4/6 weeks
Vary accessories every 3/4

----------------------------------------------------------------------------

Plyometric Work:
PAP Pairings begin at 3 reps for main movers down to singles -

*EXAMPLE SCHEMES for all main movers*

Rep/Set Percentages
10 @ 45%
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 77% / 5 @ 77%
1 @ 86%

Squat:
10x no pairing
5x no pairing
3x Box Jumps (3 reps)
2x Box Jumps (3-5 reps)
1x Box Jumps (3-5 reps)
1x Box Jumps (3 reps)
**Above final set rotates week to week with 5 singles
**1 single no jump
**1 x Box Jumps (3 reps)
**1 x Box Jumps (3-5 reps)
**1 x Box Jumps (3-5 reps)
**1 x Box Jumps (3 reps)

Bench:
10x no pairing
5x no pairing
3x Explosive Push-Ups (4 reps)
2x Explosive Push-Ups (4-6 reps)
1x Explosive Push-Ups (3-5 reps)
1x Explosive Push-Ups (3 reps)
**Above final set rotates week to week with 5 singles
**1 single no jump
**1 x Explosive Push ups (4 reps)
**1 x Explosive Push ups (4-6 reps)
**1 x Explosive Push ups (4-6 reps)
**1 x Explosive Push ups (4 reps)

Deadlift:
10x no pairing
5x no pairing
3x Broad Jumps (4 reps)
2x Broad Jumps (4-6 reps)
1x Broad Jumps (4-6 reps)
1x Broad Jumps (4 reps)
**Above final set rotates week to week with 5 singles
**1 single no jump
**1 x Broad Jumps (4 reps)
**1 x Broad Jumps (4-6 reps)
**1 x Broad Jumps (4-6 reps)
**1 x Broad Jumps (4 reps)

Monday - Lower Body Max Effort (Squat Focus)

Stretch Routine:
Knees to Chest: 4x20 hold
90/90 Stretch
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
Child's Pose: 2x20 hold

Lifts:
Squat (Low Box, SSB):
10-5-3xjump-2xjump-1xjump-1xjump Scheme
**Above final set rotates week to week with 5 singles
**1 single no jump
**1 x Box Jumps (3 reps)
**1 x Box Jumps (3-5 reps)
**1 x Box Jumps (3-5 reps)
**1 x Box Jumps (3 reps)
*Back-off sets: 1@80%x6, 1@70%x6, 1@65%xAMRAP

Good Mornings:
5x5 starting progression at 70% of 1rm for lift

Zercher Squats:
5x5 starting progression at 70% of 1rm for lift

Deadlifts:
10-5-3xjump-2xjump-1xjump-1xjump Scheme
**Above final set rotates week to week with 5 singles
**1 single no jump
**1 x Broad Jumps (4 reps)
**1 x Broad Jumps (4-6 reps)
**1 x Broad Jumps (4-6 reps)
**1 x Broad Jumps (4 reps)
*Back-off sets: 1@80%x6, 1@70%x6, 1@65%xAMRAP

Rack Pulls:
5-3-2-1 Scheme (starting at 70% of deadlift top set)

Shrugs:
4x8 starting progression at 70% of 1rm for lift

Abs:
Bent Leg Lifts: 4x30
--------------------------------------------------------------------------------------------------
Wednesday - Upper Body Max Effort (Bench Press Focus)

Stretch Routine:
Band Press: 2x10
Band Pull: 2x10
Band Crossovers: 2x10

Lifts:
Competition Bench Press:All pauses
10-5-3xjump-2xjump-1xjump-1xjump Scheme
**Above final set rotates week to week with 5 singles
**1 single no jump
**1 x Explosive Push ups (4 reps)
**1 x Explosive Push ups (4-6 reps)
**1 x Explosive Push ups (4-6 reps)
**1 x Explosive Push ups (4 reps)
*Back-off sets: 1@80%x6, 1@70%x6, 1@65%xAMRAP

Spoto Press:
3x6 at 60-65%

Decline Bench Press:
5x5

Incline Close-Grip Bench Press:
5x5

Standing Rows:
4x8

Curls:
4x8

Lateral Raises:
3x15

Abs:
Bent Leg Lifts: 4x30
--------------------------------------------------------------------------------------
Friday - Lower Body Accessory (Deadlift Focus)

Stretch Routine:
Knees to Chest: 4x20 hold
90/90 Stretch
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
Child's Pose: 2x20 hold
90/90 Stretches: 2x10

Lifts:
Squat (Low Box, SSB):
10-5-3-2-1-1 Scheme
Back-off sets: 1@80%x6, 1@70%x6, 1@65%xAMRAP

Good Mornings:
3x8 at 70% progression

Snatch-Grip RDLs:
1x8 at 70%

Zercher Squats:
4x8 at 70% progression

Deadlifts:
10-5-3-2-1-1 Scheme
Back-off sets: 1@80%x6, 1@70%x6, 1@65%xAMRAP

Deficit Deadlifts (2”):
5-3-2-1 Scheme

Shrugs:
4x8 at 70% progression

Abs:
Bent Leg Lifts: 4x30
--------------------------------------------------------------------------------------------
Saturday - Dynamic Effort Upper Body

Stretch Routine:
Band Press: 3x15
Band Pulls: 3x15
Band Crossovers: 3x15

Lifts:
Speed Bench Press:
6x3 at 50-60% 1RM + Bands

Overload Pressing:
3x3 at 110-120% 1RM

Speed Deadlifts:
6x2 at 50-60% 1RM + Bands

Paused or Deficit Deadlifts (2"): 4x4 at ~65% of 1RM

face pulls:3x15

Dumbbell Rows:4x8

Hammer Curls:4x8

Lateral Raises:3x15

Planks:3x45 seconds

 

[Berserker_D]

Didn’t get all my food logged today!

 

[Berserker_D]

Restday

 

[Berserker_D]

1/21/25
Didn’t have watch on so no steps to record.

Bench 200x10, 215x5, 245x3, 275x2, 280x1, 290x1

Back off sets 245x6, 215x8, 200x15

Incline bench 135# 15,15,15,10,10
Went to pose after and had a new front delt separation. Counted 3 on the right side, left side was wanting to just not quite there lol!

It was -30 degrees in the Middle West last couple days, and Mama took my space heater for her office. So I called it early due to freezing and not much sleep night before!!

Rest day today, and Iron Abyss in the morning!!!

 

[Berserker_D]

1/22/25
Rest day

Had to make up my 5x15 db row @ 65#
Plus cardio to prepare for Yanos madness the Iron Abyss lol

Then sleep 6 hrs and back to the grind! VIKINGS!! IN MY RASPY VOICE!!!

 

[Berserker_D]

Bands and belt just landed!
Got to drill a few new wholes in belt.
All they had was XL and this brother is an extra Medium for sure lol

 

[Berserker_D]

So I started Yanos madness the Iron Abyss!
This was my second time ever doing good mornings. Is the percentage based on my squat?
Not sure what 70% progression means ?
Since I’m super new to the movement I did 135# and that left me pumped and wrecked lol

Snatch grip I assumed was over hand. And I went with135# due to my lower back being wrecked from the good mornings.

I did feel how these movements were going g to change the game completely for me thanks brother!

I’ve been doing light weights for full range and contraction so long I bought that anything else was a waste of time!

RDLS are just knees locked back dead lifts correct?

First time ever doing a zercher squat had to google that joint haha! Got em done though

Not sure what the 70% progression on shrugs is based on?

GRIP WAS COMPLETELY GONE AND ONLY GOT A FEW HANGING BENT LEG LIFTS IN?

Are those supposed to be hanging or on your back bent leg lifts ?

Sorry so many questions? I’m super new to THE POWER WORLD

Thanks in advance for all your help Papa Yano

 

[Yano]

70% is the opener and being I work 2 heavy days and 2 lighter days in the 4 day program , I base it off my 1 rep max for main movers and the weeks heaviest set for accessories.

Sorry about that I should of written that in there , this is my first time ever trying to write a program for folks to use not just my own twisted madness.

RDL's are a bit tricky , you slightly bend the knees and push your ass back , you're not bending down to the bar, its kind of like setting up to do a standing broad jump

Zerchers are stupid haahahah I love em ! finally hit 300lbs on the damn things ,great for entire posterior chain , quads , mid back .. good stuff but they suck so no one does em

The bent leg lifts , I do em laying down , hanging some times , field goal style with my arms up like the goal posts laying down on the bench ,, I'll even add in windshield wipers now and then just to break up the routine some.

Shrugs I knew my 1rm from working the progression down to singles - You could base it off a percentage of your Dead max , do the math out see if thats fairly accurate. So your top set of deads was 315 might not be your max but its there to use, so 315x.7 = 220.5 and you guessed , 225 ... not too shabby

When my grip fails I go for straps, no shame in that at all. 155# singles on the Meadows rows , I use one , lets me focus on my lat n back not my grip. An right now base of my middle finger on my right hand has a mouth where a callous used to be , so straps are handy for few days

Never worry about asking questions man , this is all one giant experiment in program writing and my attempt to live , learn and pass on , the way I was taught. Ask away , if I don't know , we got something to learn together haahahah


See how this feels and you can always alter percentages, drop a lift , it's all designed on a conjugate base so its plug n play , we could even swap some things out for strongman stuff if you still want some of that in there , rack pulls for stones ,, logs in for ohp , and so on.

 

[Berserker_D]

For the speed bench press + band and the dead lifts with bands.
Should the bands be pull the bar to the ground?

 

[Yano]

For the speed bench press + band and the dead lifts with bands.
Should the bands be pull the bar to the ground?

For band or chain work , set up so 25% of your target weight is bands or chains - say a 65% day , my max is 560 in training right now so 365 on the bar and 560/4 gives us 140 in bands/chains.

When I built my DL platform , i just bought dock cleats like you moor a boat to dock with ,they work great. For the rack I have pegs i use , just have to put a couple of plates down to keep it from rocking if I get really bandy.

Bands are brutal and when you are done , you are done. Keep an eye on your fatigue and how many reps you have left in the tank. Banded Deads can fail no big deal ,, a fail on banded JM Press or Bench , cuts your head off.

For your tension , if you have elitefts bands , just look on their site at the band chart and that will tell you how many lbs dynamic you are adding - red minis 4 of them on my platform gives me 150 - 2 grey bands 260

 

[Berserker_D]

Going good! Feel like death 3/4 way through workout, but been digging deep and getting it done!-
Grip strength is going up by the day! Tried the wraps on the bar and it just unrolled right away haha. Have to watch some videos must be doing something wrong!
Just used mixed grip and powered through.

Feeling great and watching a bunch of Westside Barbell videos

 

[Yano]

View attachment 55876View attachment 55877
Going good! Feel like death 3/4 way through workout, but been digging deep and getting it done!-
Grip strength is going up by the day! Tried the wraps on the bar and it just unrolled right away haha. Have to watch some videos must be doing something wrong!
Just used mixed grip and powered through.

Feeling great and watching a bunch of Westside Barbell videos

Fuck yeah man ! just keep an eye on your fatigue and recovery that's what tells us just how much abuse we can take , as long as we don't outrun that , were good to go.

If there are any delines in either we can scale back volume a bit with no issues. I'm a volume whore and it shows lolol

 

[Berserker_D]

1/28/25

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

Band press 2x10 red mini

Band pulls 2x10

Band xovers 2x10

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

Spoto Press 3x6 185#

Decline Bench Press 5x5 185#

Incline Bench Press close grip 5x5 135#

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

Curls4x8 35#dumbbell

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

Did get the bent leg lifts 4x30

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

Over all feeling stronger than ever! Grip is getting stronger by the day!! Haven’t got lost in the Iron Abyss yet! lol thanks for all the help brother

 

[Yano]

1/28/25

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

Band press 2x10 red mini

Band pulls 2x10

Band xovers 2x10

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

Spoto Press 3x6 185#

Decline Bench Press 5x5 185#

Incline Bench Press close grip 5x5 135#

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

Curls4x8 35#dumbbell

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

Did get the bent leg lifts 4x30

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

Over all feeling stronger than ever! Grip is getting stronger by the day!! Haven’t got lost in the Iron Abyss yet! lol thanks for all the help brother

Standing rows can be done at chest , or from low pulley as well , I dont work them from up high just cus I dont have the height or proper set up in the bunker

Stretches yeah my Yano-Glyphics , 3x30 hold is 3 reps and a 30 count hold for each

Try to keep yourself in a 300/400 cal surplus if your looking to put on clean mass. This does make you snacky as fuck hahaahah

Glad to hear its working for ya and you are enjoying it man ! That is great

 

[Berserker_D]

1/29/25
Thanks for the speedy response! That is a check and mate boss!

Did Agile 8 from Wendler and got that cardio in baby! LIGHT WEIGHT!

Staying lean so far. Shooting for that clean bulk that you mentioned. Got an Old Power lifter as a brother at work! He said the same thing. Make em count don’t get snacky!

I gave him a peek of the Iron Abysd routine, and he said yep! You better eat or you will get injured! That is pretty intense!

I’m growing new shit daily! Got to fuel those gainz! Getting about 240g protein per day. Need to start posting my tracking and doing better! Sometimes I just wake up in my sleep and smash a 20g protein bar and forget to log it lol!

Zombie Berserker That’s some real scary shit lol!

Getting my cardio on off days cuz just don’t have the time on grind days! Have to get some sleep and the over night shift life is a challenge in itself

 

[Yano]

Fuck yeah man, have to fuel the machine. Nothing wrong with some sugar now and then for quick burning fuel but clean carbs n plenty of protein is the way to go on this. It will break ya down if there isn't.

Prehab before Rehab , even with food.

 

[Berserker_D]

Update pics