Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=PATuA-mY...rt_radio=1



Sept 22 '25 - Iron Abyss

Mass building - Neural Overlay work - Day of the Dead

192lbs body weight

2472 cals for the day

Cardio - Stat Bike - Time 61min 38 sec - Distance 20.27 miles



Today was a blast , started out low energy but picked up quick after warming up and the coffee started to work. Body felt good , head felt good today no issues , slept like i usually do , just a lazy morning I guess.



Work went smooth as rich creamery butter , poked down a few extra cals and took a bit of a break on the bike today with just 20 miles. Feels great.



Progressed across our lifts , neural work felt good , I got no complaints.



This starts the 2nd meso cycle so there will be some change in lifts and in the lift days to keep 2 a week schedule for one main lift each meso , this week will be Dead Squat Bench Dead so I can recover fully and have a full day between deads n squats at the beginning of the week. Next will be double squats , then back to double bench.



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 -

Deadlifts - 3x15 Progressive

Warm up - ebx5 ebx5

Progression - 135x5 - 185x8 - 225x10

Working Sets - 230x15 - 235x15 - 240x15



Neural Work -

Speed Deads - 5x2 - right into it no progression - FAST Reps

345 x2 x2 x2 x2 x2



Iso Pulls - 3x8 second pulls added 2 seconds from last session - got the bar locked in a bit better today only 2 inches of travel before she hit the pins - MAX Effort - Right to 565 no progression - bar locked in hole below the knee/top of shin ,,, proper rack pull height if you will

565 x8 sec pull against pins - 615 x8 sec pull against pins - 665 x8 sec pull against pins - holy shit ! these hurt like hell when you stop and release



* Coffee - Reece's single cup no real break just 5/8 min of walking around deciding if I was going to piss puke pass out or shit my pants *



Right to working sets I warmed up



Deficit Deads - standing on 45s - 3x15 Progressive

230 x15 - 235x15 - 240x12+2+1



Bent Rows - 3x15 Progressive

140x15 - 145x15 - 150x13+2



SDL -change up from RDL - 3x15 Progressive

230x15 - 235x15 - 240x10x3x2



Shrugs - 3x15 Progressive

230x15 - 235x15 - 240x12+2+1



Abs - Standing Cable Crunches - 65lbs - 4 sets of 35