Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=cxhj1Is7HpY

Feb 22 '25 - Iron Abyss
​Saturday Pulling Focus - peaking phase test week 2
202.4 body weight
1380 cals headed to 3300
60 min cardio - 30 prior 30 after - 17.3 miles 116bpm

​Pull day , its short and fun , tried some actual Tbar style rows using my straps for the handle and according to the way my back feels it worked. Close grip I couldnt really keep the strap pulled straight to keep it very wide as the weight increased.

Fun day all around with no issues to speak of

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15
Band Lat Pull Downs 3x15

Lifts -
Pendlay Rows - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x4 - 185x4 - 225x4
Working Sets - 250x4 - 270x2
*PAP Pairing - 290x1 + 4 ExPullups - 290x1 + 6 ExPullups - 310x1 + 6 ExPullups - 330 +4 ExPullups - oy vey this is the end of 20lb jumps haahaha
**Back Off Sets - 265xAmrap 8* - 235xAmrap 10* - 215xAmrap 12*

Meadows Rows - Iron Abyss
Progression - 115x4 - 125x3
*PAP Pairings - 135x1 + 4 ExPullups - 135x1 + 6 ExPullups - 145x1 + 6 ExPullups - 155x1 + 4 ExPullups
**Back Off Sets - 125xAmrap 8* - 110xAmrap 12* - 105xAmrap - 14+1*

T-ish Bar Rows - 5's to Infinity - kinda sort of maybe - Used figure 8 strap for a handle around the bar for close grip rows - first time doin these , felt good.
Working Sets - 90x5 - 135x5 - 185x5 - 225x5 - 250x2x2
Back Down the Ladder - 250x2x1 - 225x4x1 - 185x8 - 135x12 - 90x14+2

Rear Delt Flys - Double loop red mini band - 4 sets of 12

Planks - 3 sets of 3x30 sec - 3 right side - 3 left side - 3 raised feet wall