Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=0L_-Oh_Q...t4&index=5

Monday Feb 3 '25 - Iron Abyss
Deload Week - 4 day - Dead Focus
200.5 body weight
1673 cals headed to 3000
60 min cardio - stationary bike 30 min before - 30 min after - 17.4 miles 114bpm

Today was like easing into a nice hot bath ... ooooh ...eeeehhh ...uttt...ahhhhhhhh.

Smooth as glass , quick , fun and deloady , a good time had by all.

Stretches -
Knees to chest - 3x20 sec hold
90/90 Stretch
​Dead Bugs - 2x15
Bird Dogs 2x15
Cobra Stretch 2x30 sec hold
Childs Pose 2x1 min hold

Lifts -
Deadlift - 3x3 - 65%
Build up - 135x3 - 225x3 - 315x3
Working Sets - 365x3 - 365x3 - 365x3

Deficit Deads 2" - 3x5 - 50%
Working Sets - 280x5 - 280x5 - 280x5 - 280x5 - 280x5

Rack Pulls - hole below knee - 2x6 - 60%
Build up - 135x3 - 225x3 - 315x3 - 405x3
Working Sets - 440x6 - 440x6

Shrugs - 3x12 - 135x12 - 135x12 - 135x12

Cool Down -
Hip Flexor Stretch - 2x30 each side
Pigeon Pose - 2x30 each side