Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=c0bm1XfD...rt_radio=1



Sept 12 '25 - Iron Abyss

Mass Block - Building work capacity

202.3 bodyweight

2102 cals today

Cardio - Stat bike - Time 79 min 40 sec - Distance 22.13 miles


Today was a GD heart pounder for sure , I don't honestly remember ever trying to do sets of 15 deadlifts before at anytime in my life. Even at such a low weight it was a job , holy cardio !



The flavor of the day was pretty much 225 with a drop to 135 for rows , just felt right for the volume. Must of been right came up and passed out in my chair like Uncle Rocco after Christmas dinner.



Everything went really good , I have zero complaints in all honesty it's kind of fun. I've got two solid sets of 15 for all mains covered now so next week I'll try to add in another set of 15 and maybe an amrap , see how it plays out.



Head was into it , energy was there , held off puking til the end .. it was fucking GREAT !!!





Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Planks - 3x30sec each hold - flat - left - right



Lifts -

Deads - 2x15 Static

Warm ups - ebx5 ebx5

Progression - 135x15 - 185x15 - Priming the pump for working sets 225x5 - 225x10

Working Sets - 225 x15 x15



Deficit Deads - 2" rise - 2x15 Static

Progression - 135x5 - 185x5

Working Sets - 225 x15 x15



Bent Rows - 2x15 Static

Progression - 95x15 - 115x15

Working Sets - 135 x15 x15



Snatch Grip RDL - 2x15 Static

Progression - 135x15 - 185x15

Working Sets - 225 x15 x15



Wide Grip Shrugs - pinkies an inch or so off the rings not a full snatch

Progression - 135x15 - 185x15

Working Sets - 225 x15 x15



Abs - Standing Cable Crunch - dropped a bit of weight added volume -

60 x 4 sets of 35