Yano's old man lifts such and so forth

[Yano]

Sept 19 '25 - Iron Abyss
Mass Block with Neural Overlay
195.3 body weight
2400 cals
Cardio - PR BABY !!! o_O Time 85min 35sec - Distance 27.09 miles - xtra cals be damned I wanted pudding !!!

Today was MFkin fire , what a day. Head was excited for it , body felt good , house was fairly quiet and empty so I could get loose n loud and have some fun with it without getting the stank eye from the ol lady.

Long workout with the add ins but it paid off for sure , we added in the beginning of the neural overlay work I posted up and wow did that add a whole new dynamic to the day.

Hitting 3 hypertrophy big sets of 3x15 then moving to speed pulls in a 5x2 105lbs heavier and Iso work back to multiple lifts of big sets in 3x15 all progressive .. but taking a page from our man Doug Hepburn this time we made 5lb progressions.

A CNS roller coaster .... shake , dry heave , have to lay on the bench to stop the spins WOOOOOOOOOOOOOOOOOOOOO!!!!! ya just dont need drugs when ya know how to torture yourself properly.

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

Lifts -
Deads - 3x15 Progressive
Warm up - ebx5 ebx5
Progression - 135x5 - 185x10
Working Sets - 225x15 - 230x15 - 235x13+2

Neural Overlay Work -
Speed Deads - Static 5x2 - Jumped right to 60% of 1rm - Jump mfker Jump !!
Working Sets - 340 x2 x2 x2 x2 x2

**Next set up took a while racks not bolted into the floor. I got some planks inside the rack and across it so i could stand on it and that did the trick to keep it in place. I had to use the hooks n pins to trap the bar in place , it could still move two inches to when it came up so I just kept pulling against the pins for the full time and put it back down. **

Iso Pulls/Holds - From mid shin to just below knee - 3x6 seconds - Progressive - Right to 565 in the rack
Progression - 565 x 6 seconds - 615 x 6 seconds - 665 x 6 seconds

Deficit Deads - 3x15 Progressive
I was warmed up haahahaha right to work
225x15 - 230x15 - 235x10x3x1x1


BB Bent Rows - 3x15 Progressive
135x15 - 140x15 - 150x12 +2+1

RDL - 3x15 Progressive
230x15 - 230x15 - 235x13+2

Shrugs - 3x15 Progressive
225x15 - 230x15 - 235x10+3+2

Abs - Bent Leg Lifts - 4 sets of 35