Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=kaIZWjIt...oo&index=7



Feb 17 '25 - Iron Abyss

Dead Monday

202.3 body weight

1568 cals headed to 3300

60 min cardio - stationary bike 17.1 miles - 112/114bpm



HOOORAH and shit !!



Today was a good solid work day despite shattering another tooth. I still got 14 of em 5 for eatin the rest are just for showing.



Full speed ahead n damn the torpedoes !!



Hinge fired well , forge was hot , head was focused , had decent speed on the bar throughout the main movers , I got nothing to complain about.



Stretches -

90/90 Stretch 3x30 hold - Cobra Stretch 3x30 hold - Knees to chest 4x20 sec hold - Dead Bugs 2x15 per side - Bird Dogs 2x15 per side - Side Plank 2x30 sec per side - Pelvic Tilt 2x20 slow reps - Pelvic Raise 2x20 slow reps - 3 Planks - Flat - Right Side - Left Side - 30 sec each - Superman's 3x30 sec - Cat Cows 2x10 - Childs Pose 2x1 min hold



Lifts -

Deads

Warm ups - ebx5 ebx5

Build up - 135x5 - 225x5 - 315x3 - 365x2 - 405x1

Working Sets - 465x5 - 485x4 - 500x2

*PAP Pairings - 500x1 + 4 42" Broad Jump - 515x1 + 6 44 " Broad Jump - 515x1 + 6 42" Broad Jump - 535x1 + 4 42" Broad Jump - jump distance are averaged across each set

Back Off Sets - 430xamrap 7* - 375xamrap 9* - 350xamrap 10+1*



Final single of each set of Deads



465

https://streamable.com/n759sb



485

https://streamable.com/kkftaw



500

https://streamable.com/3wjgbl



515

https://streamable.com/glrhnz



535

https://streamable.com/0t5tms



Deficits - 2" - 3x4 - 75% - slight progression

420x4 - 425x4 - 430x4



Rack Pulls - 2x6 - hole below knee - 75% - slight progression

420x6 - 440x6



Shrugs - Iron Abyss

300x5 - 320x4 - 340x3 - 360x2 - 380x1

*Back off sets - 305x8 - 270x10 - 250x12



Abs - Bent Leg Lifts with slow twist - windshield wipers - 4 sets of 30