Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=x-64CaD8GXw



​April 26 '25 - Iron Abyss

Speedy Saturday n stuff

​204.6 body weight

1105 cals headed to 3000 for the day

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



Today was a variation of some variations and I just had fun with it.



Good work day , hit some numbers I wanted and it all moved n felt good.



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 -

Banded / Chains Tempo Squats - SSB - 3 count down - pause on the pins - boom - bands fully release -

Worked these as a ladder up to singles was a good time - right side chains hung short due to dl platform need to adjust

Warm up - ebx5 ebx5

Progression - 120/60/150x2 - 120/60/200x2 - 120/60/240x2 - 120/60/290x2

Top Singles - 120/60/330 x1 x1 x1 x1 x1 x1 x1 x1



https://streamable.com/nx8bo3



Beltless Banded Deads - grey bands - 260 at the bottom 330 at the top - 60lbs in chains , around 45ish leave the floor - doubles to singles -

Warm up - ebx5 ebx5

Progression - Greys/chains/135x2 - Greys/chains/225x2 - Greys/chains/315/x2 - Greys/chains/365x2

Top Singles - Greys/chains/405/ x1 x1 x1 x1 x1 x1



https://streamable.com/qjqa4v



Felt good still moved good , reached a bit for a final single -

Grey Bands - 260 off the floor 330 at the top - Chains are 60 but down quite clear the floor its around 45lbs - 455 on the bar -



With all the math this is 760 just off the floor and 830 at the top , beltless



https://streamable.com/qjqa4v



Bent Over Rows - IA

Working Sets - 145x10 - 170x5 - 205x3 - 230x2

Top Singles - 255 x1 x1 x1 x1 x1

Back Off Set - 270 x1 x1 x1 x1 x1 x1



​Standing Cable Crunches - 4xamrap - 65x12 - 70x10 - 75x8+1 - 80x6+1+1 and done