Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=kFr8SdOS5ic

​March 17 '25 - Iron Abyss
Dead Monday - Deload
204 bodyweight
1580 cals headed to 3300

Cardio 100bw squats - 30 min stat bike , 15 before 15 after - 8.7 miles 122bpm

Today was a fun day , short n sweet. Tried to use today not just for the deload but to work some speed on the bar and get it moving.

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 - Feet on wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Cat Cows 2x10
Childs Pose 2x1 min hold

Lifts - Deads - 3x3 @ 65%
Warm up - ebx5 ebx5
​Progression - 135x3 - 225x3 - 315x3
Working Sets - 365 x 1x1x3 - 365x 1x1x3 - 365x 1x1x3

https://streamable.com/6o1ccl

Decicit Deadz - 3x5 @ 50% 2"
Working Sets - 280x5 - 280x5 - 280x5

https://streamable.com/gz6mzn

Rack Pulls - 2x6 @ 60% - hole below knee
Working Sets - 340x6 - 340x6

https://streamable.com/2wkwx1

Shrugs - #135 - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30