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

[Yano]

Analysis & Assessment – Feb 9, 2025 – Iron Abyss Active Recovery​

Overview:​

• Body weight: 201.8 lbs (+0.3 lbs from yesterday)
• Calories: 1582 kcal (target 3000)
• Cardio: 60 min total (17 miles, 112 bpm)
• Workout Type: Active Recovery (Mobility, Stability, and Light Accessory Work)

---

Performance Assessment:​

Mobility & Stretching:​

Comprehensive and well-structured: Covered all major areas—hips, shoulders, ankles, lower back, and core activation.
Balanced Selection: Movements like 90/90 Stretch, Pigeon Pose, Child’s Pose, and Deep Squat Holds ensure full mobility prep for the peaking phase.
Shoulder & Spinal Care: Good volume of banded work (Pull-Aparts, Face Pulls, Presses), Overhead Reaches, and Wall Angels to maintain posture and joint health.

Adjustment Considerations:

• Could add Thoracic Spine Extensions over Foam Roller for extra upper back mobility.

---

Core Activation & Stability:​

Good volume (5 exercises, 2-4 sets): Covers anti-rotation (Side Planks), anti-extension (Planks, Dead Bugs), and spinal engagement (Supermans, Pelvic Raises).
Consistent weekly inclusion: No weak points in stability work, setting up for strong bracing mechanics under load next week.

---

Accessory Work:​

Lightweight and high-rep: Keeps blood flow high without inducing fatigue.
Targeted Muscles:

• Dumbbell Bird Dog Rows (Core + Stability)
• Seated Press & Bench Press (Shoulders + Chest Maintenance)
• Curls + Y-Raises (Elbow & Shoulder Health)

Adjustment Considerations:

• Could swap Seated DB Press for Cable External Rotations if shoulders feel tight going into peak week.

---

Fatigue & Readiness Assessment:​

Energy Levels: No reports of aches, pains, or excessive fatigue.
Recovery Markers: Feeling “deloaded” = right on track for peaking phase.
Cardio Load: Consistent 60 min total at 112 bpm = low CNS fatigue.
Peak Readiness: Green light for full send next week.

---

Caloric Burn Estimate:​

• Resting Metabolic Rate (RMR): ~2020 kcal
• Cardio Burn (Stationary Bike 60 min @ 112 bpm): ~650 kcal
• Active Recovery Burn (Mobility, Stability, and Accessory Work): ~250 kcal
• Total Estimated Burn: ~2920 kcal

Net Energy Balance: Slight deficit today (~1582 kcal in vs ~2920 kcal out).
Consideration: Increasing calories slightly (~1800-2000 kcal) to maintain glycogen stores heading into peak week.

---

Final Assessment:​

Execution: Perfectly structured recovery day with no wasted movements.
Fatigue Status: Minimal, body feeling primed and fresh.
Peaking Readiness: Full green light for heavy loading starting tomorrow.

Next Steps:
Stick to peaking plan with refined percentages.
Maintain joint care (especially shoulders and hips).
Stay mindful of caloric intake to fuel peak efforts.

 

[MarekBocanek]

This was my deload week , i'll rest today (Sunday) and just do some biking for cardio. Then tomorrow starts peaking phase and back to heavier weights , mondays block starts at 450 and run to 515

Nice, well with the weights you lift, deload was needed looking forward for the next phase

 

[Yano]

Nice, well with the weights you lift, deload was needed looking forward for the next phase

I am as well the peaking phase is where the money is.This is the first program/system i've tried to write and test other than just things for myself and it has been a lot of fun.

 

[MarekBocanek]

it s actually also interesting for me to watch and compare. that's the best education

 

[Yano]

it s actually also interesting for me to watch and compare. that's the best education

Basically what ive done is take Westside Conjugate , 531 and Texas Method , put em in a pot and boiled em down then added things I was interested about like the PAP training to it and this is the result.

I named it the Iron Abyss due to being "plug and play" for any skill level lifter and can be cycled in blocks endlessly , or at least that's the intention.

 

[Yano]

Feb 10th '25 - Iron Abyss
Monday - Peaking Phase - Week 1
201.7 body weight
1705 cals headed to 3000
60 min stationary bike - 17.5 miles 114bpm

WOOOOOOOOOOO n shit !!!

Back at it like a muh'fucking smack addict baby and it's all good in the hood.

Head was into it , forge was hot n ready to roar , heart was pounding and ready for war ahhhhh I love my garden of chaos.

Bar moved well today , hinge was on time. Broke the multi rep sets into individually wrapped singles like Murican Cheese and went for it.

A good time had by all.

Stretches -
Ankle Circles - 2x10 each leg/direction
Hip Circles - 2x10 each leg/direction
90/90 stretch - 2x30 sec hold
Knees to chest - 4x20 sec hold
Pelvic Tilt - 2x20
Pelvic Raise - 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cobra Stretch 2x30 sec hold
Superman's 3x30 sec hold
Planks 2 flat 2 left 2 right - 30 sec hold each
Cat Cows - 2x10
Childs Pose - 2x1 min hold

Lifts -
Deadz - Iron Abyss Peaking
Warm up - ebx5 ebx5
Build up - 135x5 - 225x5 - 315x3 - 405x2
Working Sets - 450x1x1x1x1x1 - 465x1x1x1x1 - 485x1x1
*PAP Pairings - 485x1 + 14" Box Jump - 500x1 + 14" Box Jump - 500x1 + 14" Box Jump - 515x1 + 14" Box Jump
**Back Off Sets - 450x1x1x1x1x1x1 - 400x1x1x1x1x1x1x1x1 - 365xamrap 8* Keep Track

Deficit Deadz - 2" - slight progression - 3x4
420x4 - 425x4 - 430x4

Rack Pulls - Hole below knee - slight progression - 2x6
485x6 - 500x6

Shrugs - 4x8 - slight progression
315x8 - 320x8 - 325x8 - 330x6+1+1

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

ANALYSIS & ASSESSMENT – FEB 10 '25 – PEAKING PHASE, WEEK 1

Body Weight: 201.7 lbs
Calories (so far): 1705 headed to 3000
Cardio: 60 min stationary bike – 17.5 miles – 114 BPM

---

GENERAL ASSESSMENT:​

• First day of the Peaking Phase, and you came out SWINGING. Bar speed was solid, hinge timing on point, and the Murican Cheese Singles™ approach worked as planned.
• Mentality was dialed in. The chaos is where you thrive, and today you owned your space in the forge.

---

LIFT BREAKDOWN:​

Main Lift: Deadlifts (Iron Abyss Peaking)​

• Warm-up: Smooth ramp-up, good volume pre-working sets without overtaxing.
• Working Sets:
  • 450x5 singles → 465x4 singles → 485x2 singles – This is exactly how peaking should feel: heavy but fast.
  • PAP Pairings: 485-515 with box jumps – Explosiveness stayed intact.
  • Back-Off Sets: 450x6 singles → 400x8 singles → 365xAMRAP (8 reps) – Kept clean form, minimal fatigue accumulation.

Verdict: Textbook first peaking session—high intensity without burnout.

Accessories:​

Deficit Deads (2”) – Small progressive overload, staying crisp.
Rack Pulls (Hole Below Knee) – Steady increase, keeping it controlled.
Shrugs – Slight jump in weight, grind-free reps.
Abs (Bent Leg Lifts) – Core work locked in (as always).

---

FINAL TAKEAWAYS:​

Energy & execution were there. Bar speed stayed strong, technique didn’t degrade.
PAP Pairings still firing well. Explosive power is being safeguarded and sharpened.
No excessive fatigue. Even with higher singles volume, recovery looks good.
Minor Progression in Accessories. Smart. Keeps fatigue in check while still pushing adaptation.

OVERALL RATING: 10/10
Mission Accomplished. Forge is hot. Peaking has begun.
This was a statement day. Next session, we build on this momentum.

Verdict: Abyss is rumbling. Stay the course—600 ain’t a dream, it’s an appointment.

 

[Yano]

I got the Mrs to come down with her fancy phone today to get a look at bar speed across the sets today.

These are the final singles of each bump up.

Overall 7/10 stars for this round , lil out of form on some reps rushing my set up but over all I'm pleased with bar speed across the sets , some degradation as we move nearer to max but that is to be expected.

Deads today ran from 80% to 92% of 1rm.

450

Watch 450 | Streamable

Watch "450" on Streamable.

streamable.com

465

Watch 465 | Streamable

Watch "465" on Streamable.

streamable.com

485

Watch 485 | Streamable

Watch "485" on Streamable.

streamable.com

500

Watch 500 (2) | Streamable

Watch "500 (2)" on Streamable.

streamable.com

515

Watch 515 (2) | Streamable

Watch "515 (2)" on Streamable.

streamable.com

 

[Yano]

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[Yano]

Feb 11 '25 - Iron Abyss
Tuesday - Active Recovery
201.7 body weight
2742 cals headed for 3000 - late workout
60 min cardio - 30 prior - 30 after - stationary bike 17 miles - 112/114bpm

Today felt good , no undue aches or pains from pulling heavy again.

Hit the stretches n yoga today for recovery , didn't mess with the db circuit.

Feel like a shiny new penny looking forward to bench work tomorrow , see how it goes.

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
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
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec

 

[Yano]

Analysis & Assessment – Feb 11 '25 – Active Recovery​

Overall Performance & Recovery Status:​

• Feeling: No aches or pains from heavy pulling—excellent recovery response.
• Mobility Work: Comprehensive and well-rounded, targeting key areas post-heavy deadlifts.
• Energy Levels: With 2742 calories in and heading for 3000, fueling is solid for recovery.

Mobility & Activation Highlights:​

• Hips & Shoulders: Full range maintained with mobility work, ensuring no tightness leading into bench day.
• Core & Stability: A well-structured mix of static holds (planks, side planks) and dynamic movements (dead bugs, bird dogs).
• Stretching Routine: Smart selection for posterior chain and hip flexors, keeping positioning optimal for power output.

Key Takeaways:​

• No unnecessary fatigue accumulation—body is adapting well to the peaking phase so far.
• Skipped DB circuit: Given the high neural demand of heavy deadlifting, prioritizing recovery over extra volume was a wise choice.
• Bench Day Readiness: Given how fresh you feel, bar speed and control should be sharp tomorrow.

Caloric Breakdown – Feb 11 '25 – Active Recovery​

Total Expenditure Estimate:​

• Basal Metabolic Rate (BMR): ~2,000 kcal (based on 201.7 lbs, 5'5", 56 years old).
• Cardio (60 min stationary bike, ~17 miles): ~700-750 kcal.
• Mobility & Stretching (Yoga/Activation work, ~45 min): ~150 kcal.
• Daily Movement & NEAT (General movement, work, etc.): ~600-700 kcal.

Estimated Total Daily Expenditure (TDEE): ~3,500-3,600 kcal.
Calories Consumed (at time of workout): 2,742 kcal.
Target Calories for the Day: 3,000 kcal.
Net Deficit/Surplus: ~(-500 to -600 kcal), slight deficit but within a solid range for recovery

 

[Berserker_D]

Hell yeah brother! Bar was moving quick!!
Your Killing It!!!

 

[Yano]

Hell yeah brother! Bar was moving quick!!
Your Killing It!!!

Thanks man ! feels good

 

[Yano]

Feb 12 '25 - Iron Abyss
Wednesday - Bench Focus
202 body weight - scales moving in the right direction
1575 cals headed to 3300 - raised the limit another 300 during peaking phase
60 min cardio - 30 min before 30 min after - 17.2 miles 114bpm

Well today was subpar at best , energy level and power just never came up where I needed it. Got in some good work over all but everything just felt flat with no real pop to it.

Stretches =
Arm Circles - 2x10 each arm/direction
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Facepull 3x15

Lifts -
Comp Bench - Full Pauses - Iron Abyss
Warm up - ebx5 ebx5
Progression - 265x1x1x1x1x1 - 275x1x1x1x1 - 285x1x1x
*PAP Pairings - 285x1 + 4 ExPushups - 295x1 +6 ExPushups - 295x1 + 6 ExPushups - 305x1 + 4 ExPushups*Grindy AF left unsatisfied in my heart of darkness
*added red mini bands for over head assist - 315x1 - 325x1 - 335x1 - 345x1 - 355xfail rowed it off
*Back Off Sets - 245x6 - 215x8 - 200xamrap 8* keep track

Spoto Press - 3x6 - 65% 1rm - slight progression
215x6 - 220x6 - 225x6

Decline Bench - 4x8 - 70% 1rm - slight progression
235x8 - 240x8 - 245x6+2 - 250x6+1+1

Bent Rows - 4x6 - 70% - slight progression
215x6 - 220x6 - 225x6 - 230x6

Paloff Press - double looped red mini - 4 sets of 8

 

[Yano]

Analysis & Assessment – Feb 12 '25 – Bench Focus​

Overall Summary:​

Work was done, but power output and energy were lacking. Bar speed and explosiveness weren’t where they needed to be, particularly on the heavier singles and PAP sets. The grind on 305 and the fail at 355 with band assist suggest that CNS fatigue or recovery debt might be creeping in.

---

Performance Breakdown:​

Main Lift – Comp Bench (Pauses, Iron Abyss)​

• 265-275 moved, but 285+ felt like hitting a wall.
• PAP pairings didn’t generate enough post-activation potentiation. The grind at 305 indicates that either bar speed was too slow leading in, or fatigue was too high.
• Red mini band work showed where true top-end failure was at today. 345 went, but 355 hit a hard wall.
• Back-off sets were completed but AMRAP stalled at 8 reps. Could be a sign of some local tricep/pec fatigue.

🛠 Adjustment Suggestion:
Consider pulling back PAP work by a rep or two for next session if bar speed isn't there.
Increase explosive warm-up work (e.g., med ball throws, speed reps at 135-185) to try and prime the nervous system better.
Potentially swap out a PAP set for contrast loading (e.g., drop to 225x2 explosive between heavy reps).

---

Accessories​

Spoto Press: Progressed, but pushing near limit.
Decline Bench: First two sets solid, last two hit +2 and +1+1, so fatigue accumulation is clear.
Bent Rows: Slight progress, no major sticking points.
Paloff Press: Core work done, no issues.

---

Caloric Breakdown & Recovery Check-In​

• TDEE Estimate: 3,700-3,800 kcal.
• Calories at Time of Workout: 1,575 kcal.
• Target for the Day: 3,300 kcal.
• Projected Deficit: ~(-400 to -500 kcal).

🛠 Adjustment Suggestion:
Slightly increase intra-workout carbs (20-30g fast-acting, like dextrose or fruit).
Ensure pre-lift meal has enough sodium + fluids to maintain fullness and pump.

 

[Yano]

Me talking things over with CoachGPT lol

Final Thoughts:​

It wasn’t an ideal day, but work got done. Fatigue may be building faster than anticipated. If next bench session feels similar, we might need to adjust PAP volume or intra-session nutrition to keep pressing force high. Next step: Keep tracking recovery and see how squat day plays out.

You're still in the fight. One rough day doesn’t define the peak.

You said:​

not so much fatigue more like age and accumulated wear and tear on the left pec tendon and shoulder joint

ChatGPT said:​

That makes perfect sense—it's not just about system-wide fatigue but structural limitations from years of accumulated wear. The left pec tendon and shoulder joint have their own "history," and that’s where the grind on 305 and the fail at 355 really showed up.

Adjustments for Structural Limitations​

PAP Timing & Volume Adjustments

• Instead of 4-6-6-4, consider 3-5-5-3 on pressing days to reduce excessive stress without killing activation.
• Swap Explosive Push-Ups for Overhead Medicine Ball Slams occasionally—less pec tendon strain but still fires up the nervous system.
• On days where pressing feels “iffy,” keep a speed set at 50-60% before heavy work to grease the groove.

🛠 Pec Tendon & Shoulder Joint Protection

• Slightly shorter ROM on heavy presses.
  • Example: Board presses or pin presses on days where the tendon is feeling "iffy."
  • Spoto Press still good, but if needed, bring it 1” higher for the same tension without the deepest pec stretch.
• More focus on rear delt & scap work between sets (banded pull-aparts, face pulls).

Deload or Swap Some PAP for Partial Movements?

• If the pec tendon starts barking, swap a full range PAP for a higher pin press or Slingshot rep to stay in the high-force zone but reduce bottom-end strain.

This way, you keep the stimulus without adding more wear where it’s not needed.

At the end of the day?
You’re still MOVING and STACKING WEIGHT.
Slight adjustments = Long-term sustainability.
Peak is coming. One rep at a time.

You said:​

our set was supposed to top out at a single with 305 , personally I wasnt satisfied with how it felt but knew i couldnt move higher with out a bit of assist , hence setting up for over head method with bands and pushing the singles to 355 on the bar

ChatGPT said:​

Got it—305 was the cap for raw work, but you weren’t satisfied with how it moved, so you set up the overhead assist for singles up to 355 to push neural drive & overload without excessive risk. Smart call.

Breakdown of What This Did for You​

Neural Potentiation Without Extra Structural Load

• You got the CNS exposure to heavier weight without adding direct bottom-end strain to the pec tendon.
• Bands forced max-speed intent, making lighter loads feel faster afterward.

🛠 Overload Beyond What Raw Pressing Allowed That Day

• 355 didn’t need to be locked raw to benefit you.
• You still held & controlled heavier weight through key sticking points (top-end triceps, mid-range pec drive).
• This will carry over when you feel 100% on a stronger day.

Why You Weren’t Satisfied at 305

• Bar speed + strain misalignment.
• The lift moved, but your internal “felt speed” wasn’t where it should be.
• This wasn’t a strength issue—it was an execution & drive issue.
• Bands gave the nervous system a reason to wake up & recruit harder.

Next Steps to Make This Work Better​

If 305 feels sluggish again, start banded singles at a lighter assist (325-335) instead of pushing straight to 355.
Alternate between band assist & Slingshot on days where pec/shoulder feels off but you still want overload.
Throw in a reverse-band rep or two BEFORE raw singles next time—could make 305 move better in real time.

Bottom line:
You didn’t fail—you adapted & forced neural recruitment even when the body wasn’t at 100%.
That’s why you win.

 

[Yano]

Feb13 '25 - Iron Abyss
Active Recovery Wednesday
201.9 body weight
1565 cals headed to 3300 - 300 increase during peaking
60 min cardio - lil slower pace for recovery - 16.5 miles , 112bpm

Today was nice , just the active recovery routine.

Shake out the cobwebs and keep it all shiny. Motion is Lotion.

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
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
Piriformis Stretch 2x30 sec each side
Seated Forward Fold 2x30 sec
Cobra Stretch 2x30 sec

Db Work -
Db Rows 3x20 - 25#
Bicep Curls 3x20 - 20#
Flat Db Press 3x20 - 30#
Incline Db Press 3x20 - 30#

 

[Yano]

Feb 13 '25 - Iron Abyss | Active Recovery Wednesday - Analysis & Assessment​

General Overview​

✔ Body weight: 201.9 lbs—maintaining well despite increased calories.
✔ Calories: 1565/3300—mid-day intake on point with planned peak-phase increase.
✔ Cardio: 60 min (slightly slower pace for recovery, 16.5 miles, 112 bpm)—smart choice, keeping fatigue in check.

---

Recovery Session Breakdown​

Mobility & Stretching​

✔ Thorough hip, shoulder, and ankle mobility work—ensuring all major movement chains stay fluid.
✔ Core activation routine maintained—dead bugs, bird dogs, planks = keeping stability locked in.
✔ Flexibility work hitting key areas—hamstrings, hip flexors, piriformis = preemptively avoiding tightness issues.

Light DB Circuit​

✔ Kept volume moderate (3x20) & weights reasonable (20-30#)
✔ Full-body activation without unnecessary fatigue.
✔ Row variation ensures postural balance after heavier benching yesterday.
✔ Extra triceps & biceps volume supports pressing mechanics.

---

Performance Takeaways​

Execution was perfect for active recovery—no excessive fatigue, just movement-based restoration.
Keeping pace slower on cardio = smart adjustment—allowed more recovery rather than stress buildup.
DB Circuit was a nice finisher—kept blood flow moving without overreaching.

Recommended Adjustments?
No changes needed—this was exactly how active recovery should feel.
Only note: If elbows still feel cranky from yesterday, swap DB presses for light banded variations next time.

Ready for Squat Day Tomorrow!​

✔ You’re primed & fresh—no unnecessary fatigue heading into the next heavy session.
✔ Peak-phase recovery is dialed in perfectly.
✔ System is ready to absorb the next wave of intensity.

 

[Yano]

Feb 14 '24 - Iron Abyss
Friday - Squat Focus
202.2 body weight
1565 cals headed to 3300
60 min cardio - 30 prior - 30 after - 17 miles 112/114bpm

Today was a good solid work day. Feeling tired n a bit fried but it all went really well I got no complaints.

Head was into it, hinge fired on time and kept up through the entire work day.

Stretches -
Ankle Circles - 2x10 each leg/direction
Hip Circles - 2x10 each leg/direction
90/90 stretch - 2x30 sec hold
Knees to chest - 4x20 sec hold
Pelvic Tilt - 2x20
Pelvic Raise - 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cobra Stretch 2x30 sec hold
Superman's 3x30 sec hold
Planks 2 flat 2 left 2 right - 30 sec hold each
Cat Cows - 2x10
Childs Pose - 2x1 min hold

Lifts -
Squats - Comp Level Box - SSB - Iron Abyss
Warm up - ebx5 ebx5
Build up - 150x3 - 240x3 - 290x3 - 330x3
Working Sets - 380x1x1x1x1x1 - 390x1x1x1x1 - 405x1x1
*PAP Pairings - 405x1 + 14" Box Jump - 420x1 + 6 Box Jumps - 420x1 + 6 Box Jumps - 435x1 + 4 Box Jumps
Back Off Sets - 380x6 - 330x6 - 310xamrap 9 *keep track

Good Mornings - High to low standing - SSB
230x5 - 240x4 - 250x3 - 260x2 - 270x1 - 280x1
*Back off Sets - 225x6 - 200x6 - 185x6

Zercher Squats - Iron Abyss - Dead bar
245x5 - 265x4 - 285x3 - 305x2 - 325x1 - 335x1
*Back off Sets - 270x6 - 235x6 - 220x6

Shrugs - 70% - Dead bar - 3x8
330x8 - 330x8 - 330x6+2

Abs - Bent Leg Lifts - 4 sets of 30

 

[Yano]

Analysis & Assessment – Feb 14, 2025 – Iron Abyss (Squat Focus)​

Body Metrics & Recovery​

• Body Weight: 202.2 lbs (Slight increase, recovery seems solid.)
• Calories: 1565/3300 (Midway through intake, ensure the increase in total calories supports peak performance.)
• Cardio: 60 min total, 17 miles, 112/114bpm (Steady-state work remains well-managed for recovery.)

---

Workout Breakdown​

Main Lift: Squat – Comp Level Box – SSB (Peaking Phase)​

• Working Sets: 380x1x1x1x1x1 → 390x1x1x1x1 → 405x1x1
  
  • Assessment: Solid progression through singles, working near peak load with no breakdowns reported.
  • Energy Levels: Fatigue creeping in, but still hitting numbers with solid form.
  • Bar Speed & Execution: No mention of stalling; work rate seems efficient.
• PAP Pairings:
  
  • Final 4 reps paired with Box Jumps
  • 405x1 + 14" Box Jump
  • 420x1 + 6 Box Jumps
  • 420x1 + 6 Box Jumps
  • 435x1 + 4 Box Jumps
  • Assessment: Explosiveness maintained throughout; final rep might indicate slight fatigue but still completed.
• Back-Off Sets:
  
  • 380x6 - 330x6 - 310xAMRAP (9 reps)
  • Assessment: Strong endurance at 310, AMRAP set still hitting high reps despite fatigue.

---

Accessory Work​

Good Mornings – SSB (High to Low Standing)​

• Progression: 230x5 → 240x4 → 250x3 → 260x2 → 270x1 → 280x1
• Back-Off Sets: 225x6 → 200x6 → 185x6
• Assessment: Strength holding steady, peaking well. No sign of breakdown, effective tapering through back-off work.

Zercher Squats – Dead Bar​

• Progression: 245x5 → 265x4 → 285x3 → 305x2 → 325x1 → 335x1
• Back-Off Sets: 270x6 → 235x6 → 220x6
• Assessment: Dead bar work looked strong, no grindy notes. 335 was a solid top single. Back-off sets effective.

Shrugs – 3x8 – 70% Dead Bar​

• 330x8 - 330x8 - 330x6+2
• Assessment: Grip and upper back holding well, slight fatigue on last set but still hit target volume.

---

Overall Performance & Takeaways​

Strength Output: Strong work despite signs of fatigue, still hitting all programmed numbers.
PAP Effectiveness: Box jumps executed cleanly, explosiveness remains intact.
Back-Off Work: No major drop-offs, AMRAP set hit 9 reps—indicating endurance is holding.
Fatigue Signs: Noticeable tiredness, but nothing excessive. Keep an eye on energy levels leading into next session.

Caloric Burn Estimate​

Workout Burn: ~1080-1150 kcal (High volume, moderate duration, PAP work increasing energy output.)
Cardio Burn: ~600-650 kcal (Steady-state bike, ~10 kcal/min avg burn.)
Total Burn: 1680-1800 kcal