Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=e3RlOhqmMms



April 17 '25 - Iron Abyss

Squatin Thursday n stuff

207 body weight

1538 cals headed to 3300 for the day

Cardio 30 min - increased tension slowed pace a bit to a "brisk walk" uphill - 8 miles 116/120 bpm



Today was a full plate WOOOOOOOOOOOOO! Everything went well , I cant really complain at all. Bar moved well , accessories all got finished with back off's where applicable , damn solid work day.



To quote an old movie in regards to volume - " This one goes to eleven. "



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Deep Squat Holds 3x30 sec

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cossack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Childs Pose 2x1 min



Lifts -

Squats - pins set at bottom of squat , touch n go , not a long pause

Warm ups - ebx5 ebx5 150x3 - 240x3

​Working Sets - 220x10 - 255x5 - 305x3 - 345x2 - 380x1 - 430x1 - solid to depth and had decent speed

*Back Off Set - done as singles - 400 x1 x1 x1 x1 x1 x1 - these were fun and moved well



Good Mornings - IA

Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1

*Back Off Set - 280x6



Zercher Squats - IA

Working Sets - 165x10 - 190x5 - 225x3 - 255x2 - 280x1 - 320x1

*Back Off Set - 295x6



Deficit Deads - IA - 3 inch deficit

Working Sets - 255x10 - 300x5 - 360x3 - 405x2 - 450x1

*Back Off Set - done as singles - 390 x1 x1 x1 x1 x1 x1



Shrugs - IA

Working Sets - 155x10 - 180x5 - 215x3 - 245x2 - 270x1 - 305x1

*Back Off Set - 280x6



Abs - Bent Leg Lifts - 4 sets of 35

[Yano]

https://www.youtube.com/watch?v=pAgnJDJN4VA



April 18 '25 - Iron Abyss

Overhead Friday Action

206.8 body weight

1408 cals headed to 3300 for the day

30 min cardio lil higher tension - 8 miles 115/118bpm



Today was rock solid , everything locked in , felt good and moved well , was one of those days where you look at the notebook and realize you only have two lifts left ... just flew by



Stretches -

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Face Pulls 3x15



Lifts -

Strict Overhead Press - IA

Warm up - ebx5 ebx5 90x5

Working Sets - 105x10 - 120x5 - 140x3 - 160x2 - 175x1 - 200x1

*Back Off Set - 180x6



Close Grip Flat Bench - IA

Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1 - 235x1

*Back Off Set - 215x6



JM Press - IA

Working Sets - 85x10 - 100x5 - 120x3 - 135x2 - 150x1 - 170x1

*Back Off Set - 160x6



Meadows Rows - IA

Working Sets - 75x10 - 85x10 - 100x3 - 110x2 - 125x1 - 140x1

*Back Off Set - 125x6



DB Lat Raises - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Pull-Ups - 4 sets of 8



​Paloff Press - double looped red mini - 4 sets of 12