Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=ZC1Pdspp...E&index=14



March 29 '25 - Iron Abyss

Saturday mish mosh speedy shit

204.1 body weight

1780 cals headed to 3300

30 min cardio - stat bike . 8.7 miles 120/122bpm



Today was the last day of PR test week , really nothing to do but stand around n fuck spiders.



Got in an all around speedy day for fun and just for a change of pace.



Stretches -

Band Pull 2x10

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Facepulls 3x15

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cosack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Deep Squat Hold - 2x30 sec



Lifts -

Pendlay Rows - fast fast fast - 3-3x2 - 165 on the bar 75 in bands - 240#

Warm up - ebx5 ebx5

Progression 135x5 - 135/bandsx5

Work - 240x2x2x2 - 240x2x2x2 - 240x2x2x2



https://streamable.com/tqhu1y



Speed Bench - faster still - 3-3x2 - 175 on the bar - 106 in bands - 40lbs of chains - #321 at the top



**Crap camera angle to see the weight but I wanted a shot of how level the bar was moving**

Warm up - ebx5 - bandsx5 - bands/chainsx5

Progression - 135/bands/chainsx5 - 155/bands/chainsx4

Work - 175/bands/chainsx2x2x2- 175/bands/chainsx2x2x2 - 175/bands/chainsx2x2x2



https://streamable.com/6dq0l4



Lost the camera crew !!!!



Speed Deads - 3-3x2 - 365 + 75 in bands + 40 in chains - #480 at the top

Warm up - ebx5 ebx5

Progression 135x2 - 135/bandsx2 - 135/bands/chainsx2 - 225/bands/chainsx2 - 315/bands/chainsx2

Work - 365/bands/chainsx2x2x2 - 365/bands/chainsx2x2x2 - 365/bands/chainsx2x2x2 -



Deficit Deads - kept same set up - 365/bands/chains - 4x4

Work - 365/bands/chainsx4 - 365/bands/chainsx4 - 365/bands/chainsx4 - 365/bands/chainsx4



Hammer Curls - 4x10 - #35



​Lat Delt Raise - 4x10 - #25



Db Delt Press - 4x10 - #40



Abs - Field Goal Sit Ups - 4 sets of 20