Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=t24ij5kI2cg



Feb 24 '25 - Iron Abyss

Dead Monday - Peaking Phase Test Week 3

202.4 body weight

1368 cals headed to 3300

hours of cardio - below for explanation - 30 min on bike 13.7 miles



OK we have a Gambrel roof , house looks like an old Amish barn when the weather warms after a storm any ice snow thats up there avalanches into the yard, this time it blocked off the back door and being it's warm today and sposed to be in the 50s tomorrow I had to move it before it melted and came back into the basement.



So the first warm up of the session was 4 hours or so of busting up ice with pick ax and shovel to move it all , the joys of living in the middle of no where.



Definitely took its toll on my strength , stamina and grip for the day.



Got as far as I could and called it for common sense reasons.



I'll simply repeat today next Monday when I'm fresh.



Stretches -

4 hours of chopping and shoveling

Cup of Coffee -

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 - Peaking Deads today no accessories - Iron Abyss

Warm up - ebx5 ebx5

Progression - 135x3 - 225x2 - 315x1 - 365x1 - 405x1 - 455x1

Working Sets - 485x3 - 500x1

*PAP Pairings - 500x1+ 4 40" Broad Jump (fatigue from ice breaking and shoveling showing) - 515x1+ 6 41" Broad Jump - 535x1 + 6 40" Broad Jumps - 550x1 stalled at knees just no gas left to grind + 4 38" Broad Jumps



No Jump Power Cleans - 3x6 - training form and movement - static weight

135x6 - 135x6 - 135x6



Abs - Bent Leg Lifts 4 sets of 30