Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=MJUYjdy-TAM



May 3rd '25 - Iron Abyss

Speedy Saturday

203.6 body weight

1411 cals headed to 3000 for the day

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



Today was a fun day , bar held up speed through out , everything felt good moved good. I got no complaints



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 -

Squats - 65% 1RM - straight weight - 8x3

Warm ups - ebx3 ebx3

Progression - 150x3 - 240x3 - 290x3

Working Sets - 325 x3 x3 x3 x3 x3 x3 x3 x3



Deads - 65% 1RM - straight weight - 8x3

Progression - 135x3 - 225x3 - 315x3 - 365x3

Working Sets - 390 x3 x3 x3 x3 x3 x3 x3 x3



Bent Rows - IA

Working Sets - 150x10 - 175x5 - 210x3 - 235x2 - 260x1 - 290x1

Back Off Set - 270x6



​Cable Tricep Pulldowns - 4x12 - 40x12 - 45x12 - 50x12 - 55x12



Cable Bicep Curls - 4x12 - 45x12 - 50x12 - 55x12 -60x12



Standing Cable Crunches 4x12 - 50x12 - 60x12 - 70x12 - 75x12