Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=8hEYwk0bypY



May 16 '25 - Iron Abyss

Got My Mojo Working Friday

201.2 body weight

1465 cals headed to 2900

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



Today was just going to be active recovery , at least that was the original plan.



We all have inner demons , mine have been screeching at me all night like seagulls at the beach ...you're weak , you failed , you're too old , you'll get hurt ....yeah yeah fuck you all.



Fuck Broken

Fuck Being Mediocre

Fuck Laying Down Just To Bleed



Don't just be the storm , be the fucking Thunderhead !!!!

**BOOOM!!!**



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 -

First things first damn it



Squatz !! - cus it's still my mother fucking set !!! - SSB - Hi Box

Warm ups - ebx5 ebx5

Progression - 150x2 - 200x2 - 250x2 - 290x2 - 330x2 - 380x2

*Yesterday's Back Off Set - done as doubles - 400 x2 x2 x2

Fuck backing down to 380 on we push - 420x1 - 430x1 - 440x1 - 450x1



Got my mojo back.



Stretches -

Band Press 2x10

Band Pull 2x10

Band Curl 2x10

Band xover 2x10



OHP - IA - these felt ok on the elbow so I went for it.

Warm up - ebx5 ebx5

Working Sets - 120x10 - 135x5 - 155x3 - 175x2 - 190x1 - 215*slow moving top single needed a lil leg pop to drive it up.

*Back Off Sets - 170 x2 x2 x2 - 160 x4 x4



Close Grip Bench - IA - moved really well I was surprised.

Working Sets - 145x10 - 165x5 - 195x3 - 215x2 - 235x1 - 265x1

​*Back Off Sets - 230x6 - 200x8



Banded Woodchoppers - double looped red minis , kept arms and elbows in tight , got my stance and basically turned fast as I could wrapping the bands around my body - 4 sets of 15



Paloff Press - again got into position and got set before applying tension to the elbow , same as last session doing them - 4 sets of 15