Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=q3euAfNhuR4



May 17 '25 - Iron Abyss

​Hatfields n McCoys Speedy Saturday

201 body weight

1689 cals headed to 2800 end of day

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



Today was fun , hit our main movers , squats n deads moved well , bar had good speed , no issues with anything.



Started out just putting 10 lbs on the pulldown and basically just flossing the elbow - 5 sets of 20, get it warmed up get some blood in there n wake it all up. Felt good



Worked the accessories the same way , just light flossing. It feels real good right now.



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 -

Deads - Hatfield 5x2

Warm ups - ebx5 ebx5

Progression - 135x2 - 225x2 - 315x2 - 365x2 - 405x2

Working Sets - 455 x2 x2 x2 x2 x2



Squats - Hatfield 5x2 - ssb

Warm ups - ebx5 ebx5

Progression - 150x2 - 240x2 - 310x2

Working Sets - 350 x2 x2 x2 x2 x2



​Used the accessories to basically floss the elbow from different angles so the weight looks wonky.



Lat Pull downs - 5x20 - 30# static weight



Tricep Extensions - 5x20 - 20#static weight



Low Cable Rows - 5x20 - 50# static weight



TBar Rows - 5x20 - 25# static weight



Abs - Standing Cable Crunches - 70# - 4 sets of 15