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


 Nice log !

Thank Ya !! Feel free to ask about any of the completely dumb shit I do haahahaha

---

https://www.youtube.com/watch?v=LqoX07kC...C&index=24

Jan 23 '25 - Iron Abyss
Thursday - Dead Focus - 6 day split test week 3
200.6 body weight
1390 cals headed to 3000
60 min cardio - 17.2 miles 112/114bpm

Today was a decent day, a bit of lower fatigue setting in , hams are tired feeling didn't have much pop on the pulling work today.

Still got it all in and done. WOOOOOOOOOOO!

Stretches -
Ankle circles 10 each - Hip Circles 10 each direction - 90/90 stretch 2x30 hold - Cobra Stretch 2x30 hold - Knees to chest 4x20hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 4x30hold - Childs Pose 2x1 min

Lifts -
Deads - Iron Abyss
Warm up - ebx5 ebx5 135x5 225x5
Progression - 275x10 - 325x5 - 385x3
*PAP Pairings - 430x1 + 43" Broad Jump - 430x1 + 40" Broad Jump - 475x1 + 42" Broad Jump - 535x1 + 42" Broad Jump
**Back Off Sets - 430x6 - 375x8 - 350xamrap 11*Keep Track

Deficits - no heroics kept to plan with very slight progression - 4x4 - 2"
385x4 - 390x4 - 395x4 - 400x4

Pendlay Rows - Iron Abyss
Progression - 195x10 - 215x5- 235x2
*PAP Pairings - 235x1 + 4 ExPullUps - 255x1 + 6 ExPullUps - 265x1 + 6 ExPullUps - 275x1 + 4 ExPullUps

Meadows Rows - 85x10 - 95x5 - 105x3 - 115x1 - 115x1 + 4 ExPullUps - 125x1 + 6 ExPullUps - 135x1+ 6ExPullUps - 155x1+ 4 ExPullUps *strap on last two singles

Shrugs - 240x10 - 260x5- 280x3 - 300x2 - 320x1 - 340x1
*Back Off Sets - 275x6- 240x8 - 225xamrap 12* keep track


Abs - Bent Leg Lifts - 4 sets of 30