Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=hs5_Jzk1Zrc



May 8 '25 - Iron Abyss

Squatastic Thursday

204 body weight

1540 cals headed to 3000 for the day

30 min cardio - stat bike still uphill - 8 miles 130/132 bpm



WOOOOOOOOOOO! Today just kept rolling , deload shmeeload if it aint broke don't fix it.



Bar moved well , had good speed n travel , body felt good , got in a good solid session , held off on the extra sets for deficit deads but did push the top end singles soooo , i'll call it win.



Submaximal week so the back offs are weird looking, broke them up into sets of 3 and 4 today.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - Iron Abyss - ssb

Warm Ups - ebx5 ebx5 150x3 - 200x3

Working Sets - 225x10 - 260x5 - 310x3 - 360x2

Top Singles - 385 x1 x1x1x1x1

*Back Off Sets - Variation from low box dead stop - 400 x3 x3 - 375 x4 x4



Seated Good Mornings - From bottom of squat up - ssb - IA

Working Sets - 160x10 - 185x5 - 200x3 - 250x2

Top Singles - 275 x1 x1 x1 x1 x1

*Back Off Sets - 280 x3 x3 - 265 x4 x4



Zercher Squats - IA

Working Sets - 10x170 - 195x5 - 230x3 - 260x2

Top Singles - 285 x1 x1 x1 x1 x1

*Back Off Sets - 295 x3 x3 - 275 x4 x4



Deficit Deadlifts - 3" - IA

Working Sets - 265x10 - 310x5 - 370x3 - 415x2

Top Singles - 460 x1 x1 x1 x1 x1

​*Progressive Finishers - 470x1 - 480x1 - 490x1 - 500x1



Shrugs - IA

Working Sets - 160x10 - 185x5 - 220x3 - 250x2

Top Singles - 275 x1 x1 x1 x1 x1

*Back Off Sets - 280 x3 x3 - 265 x4 x4



Abs - Bent Leg Lifts - 4 sets of 40