Yano's old man lifts such and so forth

[Yano]

3 4 '25 - Iron Abyss
Active Recovery Tuesday - Peaking Phase Test - Week 3
203.4 body weight
3205 cals for the day / posted this the day after
Cardio - 100 bw squats 15 min stat bike before - 100 bw squats 15 min stat bike after - 30 min 8.8 miles - 122bpm

Good day to bend an stretch some stuff.

Hip Mobility:
90/90 Stretch 2x30 sec per side
Hip Circles 2x10 each direction
Pigeon Pose 2x30 sec per side

Shoulder Mobility:
Arm Circles 2x10 each arm each direction
Wall Angels 2x10
Band Pull-Apart 3x15
Band Press 3x15
Band Face Pulls 3x15
Overhead Reach Stretch 2x30 sec per side

Ankle Mobility:
Ankle Circles 2x10 each side / direction
Deep Squat Hold 3x30 sec
Lunge w/slow slight twist 2x10 per side

Lower Back Mobility:
Cat-Cow Stretch 2x10 reps
Thread the Needle 2x10 each side
Child’s Pose 2x1 min hold

Core Activation & Stability:
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
3 Sets of Planks - Bent Arm Wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec

Stretching:
Hamstring Stretch 2x30 sec each leg
Hip Flexor Stretch 2x30 sec each side
Piriformis Stretch 2x30 sec each side
Standing Forward Fold 2x30 sec
Seated Forward Fold 2x30 sec
Cobra Stretch 3x30 sec

DB Work -
Lu Raise - 3x20 - 5#
DB Row 3x20 - 20#
Bicep Curls 3x20 - 20#
Flat DB Press 3x20 - 25#
Incline DB Press 3x20 - 25#

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3 5 '25 - Iron Abyss
Wednesday Bench Day - Peaking Phase Test - Week 3
204 body weight - scales still moving happily
1788 cals headed to 3300
Cardio - 100 bw squats 15 min cardio prior / 100 bw squats 15 min cardio after - 8.73 miles 120/122bpm

Today was a short fun peaking day , nothing much to brag up. Everything felt good moved well. Bar kept good speed until the final two reps. Damn fine day all around

Stretches - Looped red mini
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x15

Lifts -
Bench - comp - full pauses on singles -
Warm up - ebx5 ebx5
Progression - 135x5 - 185x4 - 225x3 - 275x2
Work Sets - 295x2 - 305x1
*PAP Pairings - 315x1 + 4 Ex Pushups - 325x1 + 6 ExPushups - 335x1 + 6 ExPushups - went for an extra 345x1 + 4 ExPushups - grinder but it locked out

Hammer Curls - 4x8 - 30x8 - 40x8 - 45x8 - 50x6+2

Lu Raises - 4x12 - 10x12 - 15x12 - 17.5x12 - 20x10+1+1

Abs - Paloff Press - Looped Red Mini - 4 sets of 12