Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=w1YaNZcUPGc

April 7 '25 - Iron Abyss
Monday Heavy Lower
205.7 body weight
1790 cals headed to 3300
30 min stat bike - 8.6 miles 120bpm

Today was right on the fucking money. Head was in it, forge was hot enough to smelt brimstone , was a damn fun day all around.

The Meadows / TBar Rows - Lemme splain ., Got a new close grip handle for Tbars was itching to try it out , everything felt good so I sort of made a superset/circuit thing out of both set of one than the other and so on.

Stretches-
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Planks - flat - right - left - 30 sec each
Superman's - 3x30 sec hold
Childs Pose - 2x1min

Lifts -
Deadz - Iron Abyss
Warm up - ebx5 ebx5
Progression - 135x5 - 225x5
Working Sets - 255x10 - 300x5 - 360x3 - 405x2
Top Singles - 450 x1 x1 x1 x1 x1
*Back Off Set - 360x7

Rack Pulls - IA - Hole below the knee -
Working Sets 450x5 - 510x3 - 555x2
*Back Off Set - 480x4

Pendlay Rows -
Warm up - ebx5
Working Sets - 145x10 - 165x5 - 200x3 - 225x2 - 250x1 - 285x1
*Back Off Set - 225x7

Meadows Rows / TBar Rows - IA
Working Sets - 110x10x2 - 130x5x2 - 155x3x2 - 175x2x2 -195x1x2 - 220x1x2
*Back Off Set - 175x8

Lat Pulldowns - new rig gotta start some where - IA
Working Sets - 65x10 - 75x5 - 90x3 - 105x2 - 115x1 - 130x1
*Back Down Set - 105x8

Shrugs - IA
Working Sets - 150x10 - 175x5 - 210x3 - 240x2 - 265x1 - 300x1
*Back Down Set - 240x8

Abs - Bent Leg Lifts - 4 sets of 30