Yano's old man lifts such and so forth

[Yano]

How you doing Yano?

I'm doin great man , grinding away as always , hows things your way ?

---

https://www.youtube.com/watch?v=oCWordf7uLQ



May 1st '25 - Iron Abyss

Squatting n stuff Thursday

204.6 body weight

1569 cals headed to 3000

30 min stat bike - 8 miles up hill - 128/130bpm



Today was a good day, bar moved well , depth was achieved , solid day all around.



Last single of the deficits was real grindy so i held off on the back off set today , still feel good about the work done without that last set , repeat this def session next week just to shore it up.



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

Superman's 3x30sec - flat - left - right

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squatz - Iron Abyss

Warm ups - ebx5 ebx5 150x3

Working Sets - 225x10 - 260x5 - 310x3 - 350x2 - 385x1 - 435x1

*Back Off Set - done as doubles - 400 x2 x2 x2



Good Mornings - high to low - IA

Working Sets - 160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 310x1

*Back Off Set - 280x6



Zercher Squats - IA

Working Sets - 170x10 - 195x5 - 230x3 - 260x2 - 285x1 - 325x1

​*Back Off Set - done as triples - 295 x3 x3



Deficit Deads - 3" - IA

Working Sets - 265x10 - 310x5 - 370x3 - 415x2 - 460x1 - 520x1

*no back off set repeat next week



Shrugs - IA

160x10 - 185x5 - 220x3 - 250x2 - 275x1 - 310x1

*Back Off Set - 280x6



Bent Leg Lifts - 4 sets of 35