Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=QC0BBgOdspo



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