Yano's old man lifts such and so forth

[Yano]

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



March 1 '25 - Iron Abyss

Row Row your boat Saturday - Peaking Phase Test Week 3

202.8 body weight

1713 cals headed to 3300

Cardio Change - 100 body weight squats 15 min stat bike before - 100 body weight squats 15 min stat bike after - 30 min riding total 8.46 miles - 120/122bpm



Today was a good day , we rowed and rowed , pulled up , pulled out , pulled down , I got no complaints at all.



Stretches - Looped red mini

Band Pulls 2x10

Band Press 2x10

Band Xover 2x10

Band YRaise 2x10

Band Face Pulls 3x15



Lifts -

Pendlay Rows - Iron Abyss

Warm Ups - ebx5 ebx5

Progression - 135x3 - 185x3 - 225x3

Working Sets - 275x3 - 295x1

*PAP Pairings - 295x1 + 4 ExPullups - 315x1 + 6 ExPullups - 335x1 + 6 ExPullups - 345x1 +4 ExPullups

​**Back Off Sets - 270x6 - 240x8 - 220x11



Meadows Rows - Iron Abyss

​Progression - 125x3 - 135x1

*PAP Pairings - 135x1 + 4 ExPullups - 145x1 + 6 ExPullups - 155x1 + 6 ExPullups - 165x1 +4 ExPullups

**Back Off Sets - 130x9 - 115x12 - 110x12



Band Pull Out/Down rear delts/lats - double looped red mini - 4 sets of 12



Abs - Field goal sit ups - 4 sets of 20