Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=DsSM_YyZ3uU



​April 23 '25 - Iron Abyss

Technique Wednesday

207.5 bodyweight

1598 cals headed to 3300 for the day

30 min cardio 8 miles increased tension - 126/128 bpm



Today was rock solid , had some fun and got out quick n clean. Everything feels good.



Stretches -

Upper

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10



Face Pulls - from low pulley - 3x15 - 45x15 - 50x15 - 55x15



Band Pull Aparts - double looped red mini - 3 sets of 15



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 -

Paused Dedz - 4x4 - 65% 1rm - 390

Warm up - ebx5 ebx5

Progression - 135x4 - 225x4 - 315x4 - 365x4

Working Sets - 390 x4 x4 x4 x4



Pin Press - full stop at chest - 4x5 - 55% - 1rm - 185

Warm up - ebx5 ebx5 135x5

Working Sets - 185 x5 x5 x5 x5



Squat Holds/Walk outs - 30sec up the ladder to x3 for 30 top set

150x30sec

240x30sec

330x30sec

420x30sec

510x30sec

580x30sec

630 x30sec x30sec - 20lb reach - 650 x30sec



Standing Ab Crunch - 4x12 - 50x12 - 55x12 - 60x12 - 65x10+2