Yano's old man lifts such and so forth

[Yano]

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Sept 27 '25 - Iron Abyss

Supplemental Dead - Neural Overlay and Accessories

191 body weight

3328 cals - for the day - IM NOT SORRY !!HAAHHAAH Banana Split for the refeed action tonight

Cardio - Stat Bike -PR CITY !!! Just put on music and got lost - Time 93 min 38 sec - Distance 30.07 miles - no that aint no type 30 fkn miles !!!



WOOOOOOOOOOOOOOOOOO!!!!



Amazing day , didn't quite get it all on video with the kids running around up and all over but i got a couple of things.



“It does not matter how slowly you go as long as you do not stop” — Confucius



Today theme was - Just how many plugs does this old powerstrip have any way ?



Light the CNS on the last day like a fuse on a cannon with way too much powder and see if we get a muzzle burst or hit our target.



3 2 1 .. Lets throw some switches



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



Lifts -

Deads - PAP - Doubles to Infinity and Beyond !! - Target's 520 - Big BOOM!!

Warm up - ebx5 - ebx5

Progression - 135x2 - 225x2 - 315x2 - 365x2 - 405x2 - 455x2

PAP Pairings - 495x1 + 3 50 inch Standing Broad Jumps - 495x1+ 3 50 inch Standing Broad Jumps - 520x1 + 3 50 inch Standing Broad Jumps - 520x1 + 3 50 inch Broad Jumps

Deads - CAT - 370 Progressive with bands 6x3 - FAST !!

Working Sets - 370 x3 x3 - added 2 red minis - 370+75 x3 x3 - added 2 more red minis +150 total - 370+150 x3 x3

ISO Pulls - Now I wanted to get tricky and fight at the sticking point - I had 370 on the bar - went to grey bands and added 60 in chains - so all in all we have a total of 691 just off the floor and 766 at the top - again this was just to fight at where ever I stuck ... accept I didn't stick haaahahah

So again I just pulled then kept pulling and holding for the full 6 count - I used straps cus this aint about grip its about CNS torture , destruction and pushing limits.

Dynamic - 766 x6 count hold - 766 x6 count hold - 766x 6 count hold - I got no logical explanation haaahahahah

Coffee - Reeces



Sumo Rack Pulls - 2x2 to singles - hole below the knee - We had done our RDL and SLDL's this week so ... yeah.

Progression - 135x2 - 225x2 - 315x2 - 365x2 - 405x2 - 455x1x1 - reset and go not two singles

Singles - 495 x1 x1 - 545 x1 x1 and done Oy Vey !!



Seated OHP - Heavy as we could get a 3x3 - Progressive

Progression - 135x3 - 155x3 - 175x3

Working Sets - 185 x3 - 190x2+1 - 195x2+1 - holy grinder but form didnt break



Abs - Mixed Bag of 35's

Standing Cable Crunches - #60 x 35

Pallof Press - double looped red minis - 35 each side

Field Goal Sit Ups - 1 set of 35

Bent Leg Lifts - 1 set of 35