Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=AkvHFBC35Oc



​April 30 '25 - Iron Abyss

Technique Wednesday

204.6 body weight

1461 cals headed to 3000 for the day

30 min stat bike - uphill - 8 miles - 128/130bpm



Today was a good day , everything felt great , pushed the squat holds a bit again , no walk out on the top set just holds but it was groovy.



Worked top sets in a progression for the paused deads and bench , was fun stuff.



Tempo Bench with a pause was a fun switch up as well.



Stretches -

Band Press 2x10

Band Pull Apart 3x15

Band Xover 2x10

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

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Childs Pose 1x1min



Lifts -

Paused Deads - Mid Shin - 4x4 - 65% 1rm to open

Warm ups - ebx5 ebx5 - 135x3 - 225x3 - 315x2 - 365x1

Working Sets - 390 x4 x4 x4

Top Set Progressive Singles - 395x1 - 400x1 - 405x1 - 410x1



Tempo Pause Bench - 4 count down - pause on chest - boom

4x5 - 55% 1rm to open

Warm ups - ebx5 - ebx5 - 135x3

Working Sets - 185 x4 x4 x4

Top Set Progressive Singles - 190x1 - 195x1 - 200x1 - 205x1 - 210x1



Squat Walk Out/Holds - 30 sec Progression to Infinity -

150x30sec

240x30sec

330x30sec

420x30sec

510x30sec

580x30sec

630x30sec

Holds From Here No Walkin - legs wobbly

650x30sec

680x 20sec x 20sec

700x 20sec x20sec x15sec - Holy Shit Batman !!



Cable Face Pulls - 4x15 Progressive - 35x15 - 40x15 - 45x15 - 50x15



Standing Cable Crunch - 4x15 - Progressive - 45x15 - 50x15 - 55x15 - 60x15