Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=3N7KI8YEgnM



​April 24 '25 - Iron Abyss

Squat down on it Thursday

207.5 body weight

1220 cals headed to 3000 for the day

30 min cardio stat bike - 8 miles - 126/128bpm



Death By Singles , Squat Edition



Today was a damn good day , hella work but it all went well , moved well , I got nothing to complain about at all.



Another odd week where the back off work based on PR's is higher than the top working sets.



Hit them as singles.



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Supermans 3x30sec - flat - left - right

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold



Lifts -

Skwatz - Iron Abyss

Warm up - ebx5 ebx5 150x5

Working Sets - 220x10 - 255x5 - 305x3 - 345x2

Top Working Singles - 380 x1 x1 x1 x1 x1

Back Off Set - done as singles - 400 x1 x1 x1 x1 x1 x1



Good Mornings - IA - pins at bottom of squat - full stop - back up

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

Top Working Singles - 270 x1 x1 x1 x1 x1

Back Off Set - done as singles - 280 x1 x1 x1 x1 x1 x1



Zercher Squats - IA

Working Sets - 165x10 - 190x5 - 225x3 - 255x2

Top Working Singles - 280 x1 x1 x1 x1 x1

Back Off Set - done as singles - 295 x1 x1 x1 x1 x1 x1



Deficit Deadz - IA - 3" deficit - pulled til I couldn't in progression at the top - no back off set

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

Top Working Singles - 455x1 460x1 - 465x1 - 470x1 - 475x1



Shrugs - IA

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

Top Working Singles - 270 x1 x1 x1 x1 x1

Back Off Set - done as singles - 280 x1 x1 x1 x1 x1 x1



Abs - Bent Leg Lifts - 4 sets of 35