Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=5AwWCfM0a50&t=11s



April 21 '25 - Iron Abyss

Dead Monday

207.3 bodyweight

1373 cals headed to 3300 for the day

30 min cardio - 8 miles - still increased tension - 118/120bpm



​In the words of that great American philosopher Ric Flair - "WOOOOOOOOOOOOOOO!"



Death By Singles !!!



Today was right on the fucking money , bar was flying around like a mosquito , heavy circles slamming up n down and all around ... ahhhh rust and sweat , good shit !!



A bit of an odd day where the back off sets based on PR's exceed the main mover for the day , broke them up into singles with minimal recovery time just 30 sec between , it worked well.



I did reduce the back off set on deads hitting a top set of 5 singles at 455 then a back off set at 480 seemed a bit daft so those went to 410. :geek: science !!



​Sweat more in training , bleed less in war.



​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

Planks - 3/30 count , flat , left , right

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Supermans - 3/30 count

Childs Pose 1/1 minute count



Lifts -

Deadz - Iron Abyss

Warm up - ebx5 - ebx5 - 135x3 - 225x3

​Working Sets - 260x10 - 305x5 - 365x3 - 410x2

​Singles - 455 x1 x1 x1 x1 x1

*Back Off Set - 405x6



Rack Pulls - hole below knee - IA

Working Sets - 5x460 - 3x520 - 2x565

*Back Off Set - pulled as singles - 520 x1 x1 x1



Pendlay Rows - IA

​Working Sets - 150x10 - 170x5 - 205x3 - 230x2

​Singles - 255 x1 x1 x1 x1 x1

*Back Off Set - pulled as singles - 265 x1 x1 x1 x1 x1 x1



Tbar Rows - IA

Working Sets - 115x10 - 135x5 - 160x3 - 180x2

Singles - 200 x1 x1 x1 x1 x1

*Back Off Set - pulled as singles - 205 x1 x1 x1 x1 x1 x1



Lat Pulldowns - IA

Working Sets - 85x10 - 105x5 - 115x3 - 125x2

Singles - 135 x1 x1 x1 x1 x1

*Back Off Set - pulled as singles - 140 x1 x1 x1 x1 x1 x1





Shrugs - IA

Working Sets - 155x10 - 180x5 - 215x3 - 245x2

Singles - 270 x1 x1 x1 x1 x1

*Back Off Set - pulled as singles - 280 x1 x1 x1 x1 x1 x1



Abs - Bent Leg Lifts - 4 sets of 35