Yano's old man lifts such and so forth

[Yano]

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



May 12 '25 - Iron Abyss

Dead Monday

204 body weight after refeed on Sunday

1280 cals headed to 3000 for the day

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



Today was a solid day for the work put in I have no complaints.



Elbow tendon n ligaments are still tender in some movements but not an issue for others so , I did what I could while avoiding any further issues , I hope. (y)



Cut out Pendlays and Tbar Rows today to give it a break.



So while flexion and pronation bother it , a straight hang with weight or oddly enough the lat pulldown didn't bother it at all.



Deads moved well , decent bar speed for the day. I was not trying to rip it off the floor as usual being mindful of the elbow so ease into it ,pressure , push the world away ,eazy peazy.



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 -
Deads - Iron Abyss
Warm ups - ebx5 ebx5 135x5 - 225x5
Working Sets - 265x10 - 310x5 - 370x3 - 420x2 - 465x1 - 525x1
*Back Off Sets - 480 x3 x3 - 420 x4 x4

Rack Pulls - IA
Working Sets - 475x5 - 535x3 - 580x2 - 630x1 slow off the pins but locked out strong
*Back Off Sets - 480 x2 x2 x2 - 420 x4 x4

Lat Pulldowns - IA
Working Sets - 85x10 - 95x5 - 115x3 - 125x2 - 135x1 - 155x1
*Back Off Sets - 130x6 - 120x8

Abs - Bent Leg Lifts - 4 sets of 30