Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=xMaE6toi...w&index=18



March 21 '25 - Iron Abyss

Deload Friday Squats

204.2 body weight

3280 cals for the day

Cardio 100bw squats - 30 min cardio 8.3 miles 120bpm



Day late on the post this way Fridays work out , simple easy deload squat day , nothing special.



Everything felt good.



Stretches -

Knees to chest 3x20 sec

90/90 Stretch 2x30sec

Deep Squat Hold 2x30 sec

Ankle Circles 2x10 each direction

Hip Circles 2x10 each direction



Lifts -

Squats - 65% 1rm 3x3 -

Warm up - ebx5 - ebx5

Progression 135x5 - 225x4 - 315x3

Working Sets - 325x3 - 325x3 - 325x3



Belt Squats - 3x12 - 90# - 90x12 - 90x12 - 90x12



Step ups - 20" - 2x10 each leg



Planks - 3x30 - left - right - flat feet on wall



Abs - Bent leg lifts - 5 sets of 20



Cool Down -

Ham Stretch 2x30sec

Pigeon Pose 2x30sec each side