Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=kFr8SdOS5ic



April 14 '25 - Iron Abyss

Dead Pulling Monday

206.3 body weight

2105 cals out of 3300 for the day

30 min cardio - 8.7 miles - 120/122 bpm



Today went great , everything felt solid. Bar travelled well , had decent speed. Body feels good all around.



Kept to the one back off set but ramped up the percentage a bit.



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 -

Beltless Deads - Iron Abyss
Warm up - ebx5 - ebx5 - 135x3 - 225x3

Working Sets - 260x10 - 305x5 - 365x3 - 410x2 - 455x1 - 510x1

*Back Off Set - 480x6



510x1

https://streamable.com/jatkez



Rack Pulls - IA - Hole below the knee

455x5 - 515x3 - 560x2



560x2

https://streamable.com/62zfys



Pendlay Rows - IA

Working Sets - 150x10 - 170x5 - 205x3 - 230x2 - 255x1 - 290x1

*Back Off Set - 265x6



Tbar Rows - IA

Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1

*Back Off Set - 205x6



225x2

https://streamable.com/rdepwp



Lat Pull Downs - IA

Working Sets - 75x10 - 85x5 - 105x3 - 115x2 - 125x1 - 145x1

*Back Off Set - 130x6



Shrugs - IA

Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1

*Back Off Set - 280x6

Abs - Bent Leg Lifts - 4 sets of 35