Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=u9FIc9IdMVs

March 8 '25 - Iron Abyss
Row Row Row ya boat Saturday - Peaking Phase Test Week 3
203.8 body weight
1535 cals headed to 3300
Cardio - 100 bw squats 15 min stat bike prior - 100 bw squats 15 min stat bike after - 8.9 miles total 122bpm

Today was an ok day , brachialis on the right arm isn't a happy camper but we got through it. No damage to speak up of just sore, tired and fatigued , grip is off.

Lifts went well , head was in it , plenty of fire in the forge to smelt the iron. Wasn't bad at all.

Stretches - Looped Red Mini
Band Pulls 2x15
Band Press 2x15
Band Xover 2x15
Band YRaise 2x15
Band Face Pulls 3x15

Lifts -
Pendlay Rows - Iron Abyss
Warm up - ebx5 - 135x5 - 185x5 - 225x3 - 275x2
Work Set - 295x2
*PAP Pairings - 315x1 + 4 ExPullups - 335x1 + 6 ExPullups - 345x1 + 6 ExPullups - 355x1 ugly half rep + 4 ExPullups
**Back Off Sets - 275x6+1 - 245x7 - 225x10

Meadows Rows - Iron Abyss
Work Set - 135x2
*PAP Pairings - 145x1 + 4 ExPullups - 155x1 + 6 ExPullups - 165x1 + 6 Expullups - 175x1 + 4 ExPullups
**Back Off Sets - 135x8 - 120x12 - 115x12

Tbar Rows - using figure 8 strap for handle - 5's to infinity
Progression - 90x5 - 135x5 - 185x5 - 225x5 - 245x5 - 265x3+1+1
*Back down - 265x2+2+1 - 245x4+1 - 225x5
**Amrap finish - 185x7 - 135x10 - 90x12

Rear Delts Flys - double looped red mini - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30