Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=nBM1-Dwj...0A-mirPUvs



April 2nd '25 - Iron Abyss

Technique Work Wednesday

208.5 body weight

1632 cals headed to 3300 for the day

30 min cardio - stationary bike - 8.4 miles 120/122bpm



OH YEAH ! Fun day in the books , quick in and out , got in some solid work on the lighter side of things and it was all good.



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

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10



Lifts -

Paused Deads - 65% 1rm 4x4

- mid shin / below knee - Results may vary haahahah I try to make them all the same

Warm up - ebx5 - ebx5

Progression - 135x4 - 225x4 - 315x4 - 365x4

Working Sets - 390x4 - 390x4 - 390x4 - 390x4



Flat Bench - 50% 1rm 4x5 -

Warm up - ebx5 ebx5

Progression 135x5 - 155x5

Working Sets - 175x5 - 175x5 - 175x5 - 175x5



Squat Walk Out/Holds - 3x30sec - SSB - I just went a hair past pr , like 101/102%

Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec

Working Sets - 510x30sec - 510x30sec - 510x30sec



​Face Pulls - double looped mini - 3x15

Band Pulls - looped red mini - 3x15



Abs - Field Goal Situps - 4 sets of 30