Yano's old man lifts such and so forth

[Yano]

[MEDIA=youtube]ru3gH27Fn6E[/MEDIA]

March 3 '25 - Iron Abyss
Monday - Deads - Peaking Phase Test - Week 3
203.3 body weight
2055 cals headed to 3300
Cardio - 200 body weight squats - 30 min stat bike - 8.7 miles 120/122bpm

Today started out great but bar speed seemed to trail off fast and we went to Grind City.

Damn good work day , we got all our numbers but it was hell , I actually paused at one point n recalculated the bar , I was sure I misloaded ... nope just heavy AF today

What moved well did ,, what didnt was slow and shakey but it all locked out so , bonus !!

No clips to share today ol lady isn't back from taking the kids to Wally World.

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

Lifts -
Deads - Iron Abyss - swapped broad jumps for boxes due to wet floor
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x4 - 315x3 - 365x1 - 405x1 - 455x1
Working Sets - 485x3 - 500x1
*PAP Pairings - 500x1 + 4 15" Box Jumps - 515x1 + 6 15" Box Jumps - 535x1 + 6 15" Box Jumps - 550x1 + 4 Box Jumps *damn near hada change muh drawers

Power Cleans - no jump - 6x2+
Progression - 135x2x2x2x2x2x2
Top Sets - 155x2 - 155x2 - 175x2 - 175x2 - 185x2 - 185x1

Hack Lift - behind the back dead lift - 4x4 progressive
Progression - 135x4 - 185x4 - 225x4 - 245x4

Abs - Bent Leg Lifts - 4 sets of 30