Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=RBZr5i3iWwY

Feb 10th '25 - Iron Abyss
Monday - Peaking Phase - Week 1
201.7 body weight
1705 cals headed to 3000
​60 min stationary bike - 17.5 miles 114bpm

WOOOOOOOOOOO n shit !!!

Back at it like a muh'fucking smack addict baby and it's all good in the hood.

Head was into it , forge was hot n ready to roar , heart was pounding and ready for war ahhhhh I love my garden of chaos.

Bar moved well today , hinge was on time. Broke the multi rep sets into individually wrapped singles like Murican Cheese and went for it.

A good time had by all.

Stretches -
Ankle Circles - 2x10 each leg/direction
Hip Circles - 2x10 each leg/direction
90/90 stretch - 2x30 sec hold
Knees to chest - 4x20 sec hold
Pelvic Tilt - 2x20
Pelvic Raise - 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cobra Stretch 2x30 sec hold
Superman's 3x30 sec hold
Planks 2 flat 2 left 2 right - 30 sec hold each
Cat Cows - 2x10
Childs Pose - 2x1 min hold

Lifts -
Deadz - Iron Abyss Peaking
Warm up - ebx5 ebx5
Build up - 135x5 - 225x5 - 315x3 - 405x2
Working Sets - 450x1x1x1x1x1 - 465x1x1x1x1 - 485x1x1
*PAP Pairings - 485x1 + 14" Box Jump - 500x1 + 14" Box Jump - 500x1 + 14" Box Jump - 515x1 + 14" Box Jump
**Back Off Sets - 450x1x1x1x1x1x1 - 400x1x1x1x1x1x1x1x1 - 365xamrap 8* Keep Track

Deficit Deadz - 2" - slight progression - 3x4
420x4 - 425x4 - 430x4

Rack Pulls - Hole below knee - slight progression - 2x6
485x6 - 500x6

Shrugs - 4x8 - slight progression
315x8 - 320x8 - 325x8 - 330x6+1+1

Abs - Bent Leg Lifts - 4 sets of 30