Yano's old man lifts such and so forth

[Yano]

Killer lifts...keep kickin ass brother!

Hell yeah man , it's what we do . grind.

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https://www.youtube.com/watch?v=BWrnaI7nBUw

Dec 28 '24 - Iron Abyss
Percentage Lower Short Day
201.7 body weight
1454 cals headed to 2700
60 min cardio stat bike - 17.07 miles - 114bpm

Today was a good day. Kept it shorter again with folks still here. Managed to get in some dynamic work and pushed that into some heavy singles.

Added in pin/floor press , been forever. Very Humbling.

Everything moved well , felt solid. 10/10 stars

Stretches -
Band Pulls - 2x10
Band Press - 2x10
Band Xover - 2x10
Band Face Pull - 3x15

Lifts -
Speed Bench - 6x3 with some extra credit - /2 = double looped red mini's = 120lbs.
Warm up - ebx5 - ebx5 - eb/2
Progression - 135/2x3 - 155/2x3 - 175/2x3 - 195/2x3
Doubles - 205/2x2 - 210/2x2
Singles - 215/2x1 - 220/2x1 - 225/2x1= 345 at the top
*Back off sets - 185/2x6 - 155/2x6 - 135/2xamrap 9 *keep track

Floor/Pin Press - 4x5 - bottom of the rack laying on the floor + 60 in chains
135/60x5 - 155/60x5 - 175/60x5 - 185/60x5 - 190/60x4+1

Speed Deads - 6x2 - fast til the last and then we grind - 2 grey bands = 260lbs.
Progression - 135/2x2 - 225/2x2 - 315/2x2
Working Sets - 325/2x2x2x2x2x2x2
Extra Credit - 365/2x2 - 405/2x2=665 *video one - 455/2x1=715 *missed the lockout video 2

405+260 touch n go
https://streamable.com/3rf6ko

455+260 single missed lockout
https://streamable.com/u7g557

Bent Over Rows - 4x8 - 145x8 - 150x8 - 155x8 - 160x8

Curls - long bars - 4x8 - 75x8 - 80x8 - 85x8 - 90x6+1+1

Lu Raise - 3x15 - 2 10# plates each hand - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30