Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=c1siWoO2...4&index=14



May 7 '25 - Iron Abyss

Technique Thursday with some twists

203.7 body weight

1352 cal headed to 3000 end of the day

30 min cardio - uphill - 8 miles 130/132 bpm



Today was money , everything felt good , cut down the reps today but added in a twist so it was fun and fresh.



Bar moved good , body feels good , I got zero complaints



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 -

Anderson Squats - 3x3 - SSB - 60% 1rm - 300

*From the bottom up starting at shoulder height of deadlift*

Warm ups - ebx5 ebx5

Progression - 150x3 - 175x3 - 200x3 - 240x3

Work Sets - 300 x3 x3 x3



Pin Press Bench - 5x3 - dead stop to big boom - 55% 1rm

Warm up - ebx5 ebx5

Progression - 135x3 - 155x3 - 175x3

Work Sets - 185 x3 x3 x3



Paused Dead - 65% 1rm - 4x3 Progressive

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

Work Sets - 390x3 - 410x3 - 430x3 - 440x3



Squat Holds/Walkouts - SSB 3x30sec hold - dropped a hole in the rack today for a lil more effort -

Progression - 150x30sec - 240x30sec - 330x30sec - 420x30sec - 510x30 sec

Work Sets - 580 x30sec x30sec x30sec



​Cable Face Pulls - Progressive 4x15 - 50x15 - 55x15 - 60x15 - 65x15



Standing Ab Crunch - Progressive 4x15 - 60x15 - 65x15 - 70x15 - 75x15



Mini Band Pull Aparts - each end wrapped around hand - 4 sets of 15