Yano's old man lifts such and so forth

[Yano]

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



May 28 '25 - Iron Abyss / Hatfield Fusion

Healing up / Deloading

198.9 body weight

1480 cals headed to 2800 for the day

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



Ok I stuck to the deload programming ... its not easy for my brain but I know I gota rest sooooo



Today was quick simple and all in all felt good.



There was some initial discomfort in the chest where the break is but after taking way more time than usual between warm ups everything seemed to wake up and come into it's own.



No heroics , nothing special , explosive or fast. Smooth and simple.



Bar traveled well , path was clean , no weird compensating or twisting , leaning. 10/10 stars !!



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 - 5x4 - SSB - 65% 1rm

Warm ups - ebx5 ebx5

Progression - 150x4 - 200x3 - 240x2 - 260x1

Working Sets - 280 x4 x4 x4 x4 x4



Abs - Bent Leg Lifts - 4 sets of 40