Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=HB3tmC2f3t0

Jan 29 '25 - Iron Abyss
Wednesday - Recovery - Technique and Mobility Work
201.3 body weight
1570 cals headed to 3000
60 min cardio - 17.5 miles 112/114bpm

Today was a fun day. Got in the stretches and the yoga , relaxed and enjoyed it

Pushed a little on the walkouts/static holds , every thing 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 - #385
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 314x4
Working Sets - 385x4x4x4x4
Extra Credit Variation - 385 + 2 red mini x 4 - 385 + 4 red mini x 4 - 385 + 2 grey bands x1x1x1x1* 645 at the top

Light Bench Press: 50% x 4x5 - Competition Style Full Pauses - #165
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5 - 165x5
Working Sets - Progressive - 170x5 - 175x5 - 180x5 - 185x5

Squat Walkouts & Holds: 90% - 3 x hold for 25 seconds - #425
Progression - 150x25 sec hold - 240x25 sec hold - 330x25 sec hold
Working Sets - Progressive - 420x25 sec hold - 490x25 sec hold - 540x25 sec hold
Extra Credit - 590x25 sec hold - 610x25 sec hold
Ladder down to empty the bar - 590x25sec - 540x25xsec - 490x25 sec - 420x25 sec - 330x25 sec - 240x25 sec - 150x25 sec

Abs - Bent Leg Lifts: 4 sets of 30