Yano's old man lifts such and so forth

[Yano]

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

April 9 '25 - Iron Abyss
Tekneek Wednesday
206.2 body weight
1370 cals headed to 3300 for the day
30 min cardio - Stat Bike 8.4 miles 120bpm

Today was all money , nice n simple technique day , lil of this lil of that and some accessories.

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 Deadz - 65% - 4x4 - #390
Warm up - ebx5 - ebx5
Progression - 135x4 - 225x4 - 315x4
Working Sets - 390 x4 x4 x4 x4

Bench Work - 50% - 4x5 - #175
Warm up - ebx5 ebx5
Progression - 135x5 - 155x5
Working Sets - 175 x5 x5 x5 x5

Squat Holds - 30 sec hold all the way up
Working Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 490x30sec - 510x30 - 580x30 - 600 x30sec x30sec x15sec shakey legs racked it

Tricep Pushdowns - 4x12 Progressive - used the pulley tower for the first time on these , it was cool
45x12 - 50x12 - 55x12 - 60x12

Face Pulls - double looped red mini's - 4 sets of 12

Abs - Bent Leg Lifts - 4 sets of 30