Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=tMDFv5m18Pw

March 15 2025
Row Row Row your boat Saturday
Peaking Phase Test Week 4
204.1 body weight
1260 cals headed to 3300
Cardio - 100 bw squats - 30 min stat bike 8.5 miles 120/122bpm

Today was a nice fun day of rowing around the gym. Everything felt good and went well but the coming deload is going to be sweet I aint gonna lie.


Stretches - Looped Red Mini
Band Pulls 2x15
Band Press 2x15
Band X-over 2x15
Band Y-Raise 2x15
Band Face Pulls 3x15

Lifts -
Pendlay Rows - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 185x5
​Working Sets - 230x10 - 250x5 - 270x4 - 285x3 - 305x2 - 320x1
Amrap Set - 215x11+1

Meadows Rows - Iron Abyss
Working Sets - 115x10 - 125x5 - 135x4 - 140x3 - 150x2 - 160x1
Amrap Set - 105x12

Landmine Rows - Iron Abyss
Working Sets - 165x10 - 180x5 - 195x4 - 205x3 - 220x2 - 230x1
Amrap Set - 155x10+1+1

Rear Delts - Looped Red Mini - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30