Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=e3RlOhqmMms



April 17 '25 - Iron Abyss

Squatin Thursday n stuff

207 body weight

1538 cals headed to 3300 for the day

Cardio 30 min - increased tension slowed pace a bit to a "brisk walk" uphill - 8 miles 116/120 bpm



Today was a full plate WOOOOOOOOOOOOO! Everything went well , I cant really complain at all. Bar moved well , accessories all got finished with back off's where applicable , damn solid work day.



To quote an old movie in regards to volume - " This one goes to eleven. "



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Deep Squat Holds 3x30 sec

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

Childs Pose 2x1 min



Lifts -

Squats - pins set at bottom of squat , touch n go , not a long pause

Warm ups - ebx5 ebx5 150x3 - 240x3

​Working Sets - 220x10 - 255x5 - 305x3 - 345x2 - 380x1 - 430x1 - solid to depth and had decent speed

*Back Off Set - done as singles - 400 x1 x1 x1 x1 x1 x1 - these were fun and moved well



Good Mornings - IA

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

*Back Off Set - 280x6



Zercher Squats - IA

Working Sets - 165x10 - 190x5 - 225x3 - 255x2 - 280x1 - 320x1

*Back Off Set - 295x6



Deficit Deads - IA - 3 inch deficit

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

*Back Off Set - done as singles - 390 x1 x1 x1 x1 x1 x1



Shrugs - IA

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

*Back Off Set - 280x6



Abs - Bent Leg Lifts - 4 sets of 35