Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=wu0xHcur...eXICb06_2V-

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