Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=U4WiyxXpyZc



March 28 '25 - Iron Abyss

Skwatz !!!! - PR Test

204 body weight

1425 cals headed to 3300

Cardio - 30 min stat bike 8.6 miles 120bpm



Ok today was money , I got no other words for it. Shit clicked , iron gods smiled and work was done.



Stretches -

90/90 Stretch

Ankle Circles 2x10 each foot/dir

Hip Circles 2x10 each dir

Knees to chest 4x20 hold

Dead Bugs - 2x20

Bird Dogs - 2x20

Forward Fold 2x20 hold

Cosack Squats - 2x10

Ham Stretch - 2x20 hold

Cobra Stretch - 2x30 hold

Deep Squat Hold - 2x30 sec



Lifts -

SKWATZZZZ !!! - to the top of the ladder

​Straight Bar - No Box

Warm up - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2 - 365x1

1st Att - 415x1 - moved like an opener should

2nd Att - 435x1 - slowed down some but had decent speed , slight lean to my right side at the top

3rd Att - 455x1 - 1st gear speed but not a hard grinder , room never got small from no air left in the tank



*Yelled n Woo'd a bit cus 450 over was the entire goal, then said ..



ok let's keep goin , pulled the straight bar and rest up the 455 on the SSB and brought in the bench for box squats ... why not try for two PR's in one day.



Box/Bench Squats - to the top of the ladder

Singles - 455x1 - 470x1 - 490x1 slow moving - 505x1 grind you fat bastard GRIIIND!!!

haaahahaha leg shakes small room headache it was GREAT !!



​Abs - Bent Leg Lifts - 4 sets of 30