Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=E4m_M0JwGLI



May 14 '25 - Iron Abyss

Technique Wednesday - Short Program

201.8 body weight

1548 cals headed to 2800 for the day

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



Elbow was still punky today , my guess is from the underhand rows , left off the ibuprofen and tylenol this morning so I could feel whats up during the work out.



No pain to speak of but its aggravated n sore in certain movements.



Opted for the short short program today , deads, bench n belly -



Squat walkouts n holds have been going fantastic, were up to 700 now and I just didn't see the risk to reward ratio high enough to bother monkeying all those plates all over just to literally stand around holding them like ornaments on a tree.



Left out pull aparts and face pulls , elbow said , hell naw. I didn't argue the point.



Stretches -

Band Press 2x10

Band Xover 2x10

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 -

Paused Deads - 4x4 - 65% 1rm - 60# in chains - pause mid shin

Warm ups - ebx5 ebx5 135/60x4 - 225/60x4 - 315/60x4 - 365/60x4

Working Sets - 390/60 x4 x4 x4 x4



Bench - 4x5 -wide grip pin press - 65% 1rm - 40#chains - full stop on pins -

Warm ups - ebx5 ebx5 - 135/40x5 - 165/40x5

Working Sets - 185/40 x5 x5 x5 x5



Standing Cable Crunches - 4x15 - 55x15 - 60x15 - 65x15 - 70x15