Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=MCxMBmKG-SE



April 16 '25 - Iron Abyss

TekNeek Wednesday

206.8 body weight

3291 cals for the day

30 min cardio - Stat bike - 8.4 miles - 120 bpm



Today was a fun day , deads went smooth , swapped out comp bench for some pin press spoto's , used the lat tower rig for standing cable crunches , that was different , felt like a fish a couple times over estimating my starting weight lol yanked damn near over backwards but it was hella good fun !



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 Pull Aparts - looped red mini - 3 sets of 15



Lifts -

Paused Deads - mid shin - 65% 1rm - 4x4

Warm ups - ebx5 ebx5

Progression - 135x2 - 225x2 - 315x2 - 365x2

Working Sets - 390 x4 x4 x4 x4



Pin Press/Spoto - Wide Grip - pinkys at the rings - 50% 1rm - 4x5

I shall splain - set the pins at spoto height - inch off my chest - full stop - boom up

Warm up - ebx5 ebx5

Progression - 135x5 - 155x5

Working Sets - 175 x5 x5 x5 x5



Squat Walk Outs/Holds -

Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 510x30sec - 580x30sec

Working Sets - 630 x30sec x30sec x30sec



Low Cable for face pulls on Lat Tower - never done these had no clue where to start , fun stuff crazy pump

30x12 - 35x12 - 40x12 - 45x12



Standing Cable Crunch - used a grey band for a handle , it was funky the way it pulled , I like it

10x12 - too light - 20x12 - better - try 50 big jump - fuck me almost went over backward - 30x12 ah thats it

so - we gotta start somewhere :ROFLMAO: ?

30x12 - 30x12 - 35x12 - 35x12