Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=qCMz704s...rt_radio=1



Monday Sept 15 '25 - Iron Abyss

Mass Block - Building Work Capacity

199.9 body weight

2260 cals for the day

Cardio - Stat Bike PR BABY !! Time 82min 48sec - Distance 23 miles



"Certainty of death? Small chance of success? What are we waiting for?" - Gimli



Today was a challenge I ain't gonna lie , sets of 15 is a hell of a ride.



Shake sweat feel like puking , have to sit on the bench and lean back to stop the spins ..... its GREAT !! kind of like banging a bag of horse but with heavy circles. I'm starting to see why you fellas do this type of shit .



Today was fun each set is a challenge and puts ya to a test , last reps on the final are brutal.



Head was into it , heart was full of fire to complete the tasks at hand , put on some loud music and got sloppy.



Stretches -

Hip Circles 20 each direction

Pigeon Pose 2x30 sec per side

Ankle Circles 2x10 each side

Deep Squat Hold 2x30 sec

Pelvic Raise 2x20 slow reps

Pelvic Tilt 2x20 slow reps

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Planks - Flat Right Left 2x30 sec per side

Cobra Stretch 2x30 sec

Childs Pose 2x1min



+any number on reps is a breath or two and a rebrace no reracking



Lifts -

Stiletto Squats - Heels on 45lb plate - stiff bar 3x15 - 5lb jump from last week

Warm ups - ebx5 ebx5

Progression - 95x3 - 135x3

Priming for working sets - 155x5 - 155x10

Working Sets - 155 x15 x15 x13+1+1



Conventional Squats - stiff bar - 3x15 - 5lb jump from last week

Progression - 135x3 - 225x3

Working Sets - 245 x15 x15 x14+1



Standing Calf Raises - 3x15 - SSB so i can keep steady with hands on the rack - 5lb jump from last week

Progression - 150x3 - 200x3

Working Sets - 245 x15 x15 x13+2



Good Mornings - 3x15 - SSB - Top down to pins at squat bar depth and back up - 5lb jump from last week

Progression - ebx15 - 110x15

Working Sets - 155 x15 x15 x11+2+1+1



Leg Extensions - 3x15

120 x15 x15 x13+1+1



Ham Curls - 3x15

60 x15 x15 x10+2+1+1



Abs - Standing Cable Crunch Laddery thing

50x15 - 60x15 - 70x10+5 - 75x9+3+3