Yano's old man lifts such and so forth

[Yano]

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



April 19 '25 - Iron Abyss

Speedy Saturday

​206.9 body weight

1902 cals headed to 3300

30 min cardio 8 miles - increased tension - 120bpm



Today was fun , got speedy and bandy , I huffed I puffed , a good time was had by all.



Looking back through the week I realize I had already hit my deficits as well as pauses for deads to today was speed n bands.



​Swapped them in for another variation of good mornings , twice a week should be ok for GM's I don't want to beat a dead horse so to speak.



Found a much better way to stand and brace for standing cable crunches an worked sets of 10 until I couldn't in order to find a proper starting point , I hate guessing.



Stretches -

Upper

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Face Pulls 3x15

Lower

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 Squatty Wonderfulness - 8x3 - 65% 1rm + 25% dynamic = 325 on the bar 150 in bands due to the extra stretch - 475 at the top

Warm up - ebx3 - ebx3 - 2 bandsx3

Progression - 150/bandsx3 - 240/bandsx3 - 290/bandsx3

Working Sets - 390/bands x3 x3 x3 x3 x3 x3 x3 x3



​Speed Deadz - 8x2 - 65% 1RM + 25% dynamic = 390 on the bar - 150 in bands = 540 at the top

Progression - 135/bandsx2 - 225/bandsx2 - 315/bandsx2

Working Sets - 390/bands x2 x2 x2 x2 x2 x2 x2 x2



Bent Rows - IA

Working Progression - 145x10 - 170x5 - 205x3 - 230x2 - 255x1 - 285x1

*Back Off Set - 270x6



​Curls - long bar - 4x12 - 55x12 - 60x12 - 65x12 - 70x12



Abs - Standing Cable Crunches - wacky fun

Progression to find where we belong - 20x10 - 30x10 - 40x10 - 50x10 - 60x10+2+1* 55 seems like a good starting point to try our Iron Abyss set n rep scheme from , see how it goes.