Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=rrim6_9VSeM



April 12 '25 - Iron Abyss

Slave to the grind Saturday

206.5 body weight

1795 cals headed to 3300 end of day

30 min cardio - stat bike 8.4 miles 120bpm



Today was a strong finish to the week, everything moved well , body took the extra work load , I got no complaints at all.



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



Lifts -

Speedy Dynamic Skwatz - SSB - 8x3 - touch n go off the pins -

65% + 25% dynamic in bands rounded up for the stretch - #325 + #150 - #475 at the top

Warm up - ebx5 - ebx5

Progression - 150x3 - 200x3 - 250x3 - 300x3

Working Sets - 325/150 x3 x3 x3 x3 x3 x3 x3 x3



https://streamable.com/4ae7q9



Good Mornings - IA - High to bottom of squat n back - more knee flexion than I would like but hey , I'm a stroke victim I'm allowed to do weird shit ? ?

Working Sets - 150x10 - 175x5 - 210x3 - 240x2

Top Singles - 265 x1 x1 x1 x1 x2 felt good hit the last as a double

*Back Off Set - 210xamrap 7



https://streamable.com/cxds1c



Deficit Deads - IA - Beltless - This was a fun mental battle , never done these in this set up - ran these to a single - Had decent speed for no belt

Working Sets - 255x10 - 300x5 - 360x3 - 405x2 - 450x1

*Back Off Set - 360xamrap - 5



405x2

https://streamable.com/mo87mg



450x1

https://streamable.com/xr6wzk



Lost our camera crew to movies snacks



Front Squats - Backward SSB - IA - working off old pr of 350

Working Sets - 150x10 - 175x10 - 210x3 - 240x2

​Top Singles - 265 x1 x1 x1 x1 x1

*Back Off Set - 210x8



Bent Rows - IA

Working Sets - 145x10 - 170x5 - 205x3 - 230x2

​Top singles - 255 x1 x1 x1 x1 x1



Abs - Paloff Press - double looped minis - 4 sets of 12