Yano's old man lifts such and so forth

[Yano]

[MEDIA=youtube]0L_-Oh_Qaek, list: PL4TymVXZSV80OaiREIb47QeXICb06_2V-[/MEDIA]



Feb 21 '25 - Iron Abyss

Squat Focus - week 2 peaking phase test

202.3 body weight

1430 cals headed to 3300

60 min cardio - 30 before 30 after - 17 miles - 114/116bpm



In the timeless words of our great American philosopher the Kool-Aid Man - " OH YEAHHHH !! "



Hinge fired well , hips felt good , knees were in it to win it.



Just one of those days where it all flows and feels like its supposed to , no heroics , no big reaches , just some good solid work.



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 -

Squats - Comp Height Box/bench - SSB

Warm up no box - ebx4 ebx4

Progression no box - 150x4 - 200x4 - 240x4 - 290x4 - 330x4

Box Working Sets - 390x4 - 405x3

*PAP Pairings - 420x1 + 14" Box Jump - 420x1 + 14" Box Jump - 435x1 + 14" Box Jump - 450x1 + 14" Box Jump

**Back Off Sets - 380xamrap 7* - 330xamrap 8* - 310xamrap 10*



Good Mornings - High to low - SSB - Iron Abyss

235x5 - 245x4 - 255x3 - 265x2 - 275x1 - 285x1



Zercher Squats - Dead Bar - Iron Abyss

250x5 - 270x4 - 290x3 - 310x2 - 330x1 - 350x1



Shrugs - Stiff Bar - Iron Abyss

295x5 - 315x4 - 335x3 - 355x2 - 375x1 - 395x1

*Back Off Sets - 320xamrap 8* - 280xamrap 10* - 260xamrap 12*



Paloff Press - double looped red mini - 4 sets of 12

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Tonights final single on the box , close feet , get some quad in there , didnt move too bad , lil foot shift on the right side thats my when it feels like i roll back instead of sit , i need to reset that foot a bit.

Had good speed , 95% 1rm

450
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