Yano's old man lifts such and so forth

[Yano]

March 31 '25 - Iron Abyss
Dead Monday Mother Fucker !!
209 bodyweight - YOU FAT BASTARD !! ? ? Full Refeed , I'm not sorry !!
2375 cals headed to 3300
Cardio 30 min Stat Bike - 8.6 miles - 120/122bpm

Today was the first day back to work and all I can say is ....

WOOOOOOOO!!!!!!
Today felt great , everything moved well with no complaints.
Full program today but what I would call low volume to start after basically a couple of weeks off resting n testing pr's -

No back off sets today and were gonna leave the PAP out of this block and go back to our dynamic days with submaximal loading and our bands n chains. Swap em back n forth just to keep the stimulus fresh and adaptation moving.
Stretches -
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
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Deep Squat Hold - 2x30 sec

Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 275x3
Working Sets - 300x10 - 360x5 - 405x3 - 450x1 - 480x1 - 510x1

Deficit Deads - 75% 1rm opener - Iron Abyss - 450x5 - 455x3 - 465x2 - 475x1 - 480x1

Pendlay Rows - Iron Abyss - 10x145 - 5x165 - 3x200 - 2x225 - 250x1 - 285x1

Meadows Rows - Iron Abyss - 10x70 - 5x80 - 3x95 - 2x105 - 1x120 - 1x135

Shrugs - Iron Abyss - 10x145 - 170x5 - 205x3 - 230x2 - 255x2 - 290x1

Abs - Paloff Press - double looped red mini - 4 sets of 8