Yano's old man lifts such and so forth

[Yano]

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Cinco De Mayo '25 - Iron Abyss

Dead Monday - Mini Deload

203.7 body weight

1388 cals headed to 3000 for the day

30 min cardio - stat bike uphill - 8.2 miles 130/132bpm



Today was supposed to be the beginning of a deload week but , as the saying goes,,, train kept a rolling.



I ended up cutting out Pendlays and Shrugs today for the "deload" action. So it was a bit of a volume reduction in one way ,,,, but that is sort of an illusion being I added in the 2nd round of back off sets haahahaha.



Smoke n mirrors.



Stretches -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Deadz - Iron Abyss

Warm ups - ebx5 ebx5 - 135x3 - 225x3

Working Sets - 265x10 - 310x5 - 375x3 - 415x2

Top Singles - 460 x1 x1 x1 x1 x1

*Back Off Sets - 420x6 - 390x8



Rack Pulls - hole below knee - IA

Working Sets - 470x5 - 530x3 - 575x2 - 625x1

*Back Off Sets - 420x6 - 390x8



Lat Pull Downs - IA

Working Sets - 80x10 - 90x5 - 110x3 - 120x2

Top Singles - 130 x1 x1 x1 x1 x1

*Back Off Sets - 115x6 - 105x8



TBar Rows - IA

Working Sets - 120x10 - 140x5 - 165x3 - 185x2

Top Singles - 205 x1 x1 x1 x1 x1

*Back Off Sets - 180x6 - 170x8



Abs - Bent Leg Lifts - 4 sets of 35