Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=h2zgB93K...d&index=41

April 5 '25 - Iron Abyss
Speedy Saturday such n so forth
206 body weight
2800 cals headed to 3300 for the day
30 min cardio - Stat bike 8.3 miles 120bpm

Today was fast n furious , rides an attractions , non stop action AAAAAT The Westchester county fairrrrrrr !!!

​Hit some speed on the main movers today with some accessory work , quick n dirty fun with bands n chains.

Stretches -
Band Press 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pulls 3x15
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold
Planks - flat - right - left - 30 sec each
Supermans - 3x30 sec hold
Childs Pose - 2x1min

Lifts -
SKWATZ !!! 8x3 - 65% 1rm - double mini band each side - 325 on the bar - 100 in bands - SSB 425 at the top
** To work on depth I set the safeties a hole below parallel and did touch n go's off of them just to reset my brain on where I have to be after so much box squatting **
Warm up - ebx5 - bandsx5
Progression - 150/bandsx3 - 240/bandsx3 - 290/bandsx3
Working Sets - 325/bands x3 x3 x3 x3 x3 x3 x3 x3
*Extra Credit - Pulled the bands came to a full stop at the bottom of the hole resting it on the arms and then out of the hole -
*325 x1 x1 x1 x1 x1

BENCHERY !!!! 6x3 - 55% 1rm - red mini 40 in chains - 185 on the bar - 80 bands - 40 chains - 305 at the top
Warm up - ebx5 - bands/chainsx5 - 135/bands/chainsx3
Working Sets - 185/bands/chains x3 x3 x3 x3 x3 x3
*Extra Credit - pulled bands chains - "pin presses" off the safeties -
*185 x1 x1 x1 x1 x1 x1

DEDZ !!! 8x2 - 60% 1rm - grey bands - 365 on the bar - 230 in bands - 595 at the top
Warm up - ebx5
Progression - 135x3 - 225x3 - 315x3
Working Sets - 365/bands x2 x2 x2 x2 x2 x2 x2 x2
​*Extra Credit - pulled bands -
*365 x1 x1 x1 x1 x1

Seated GM's - from the bottom of the hole - 4x8 -
200x8 - 220x8 - 240x8 - 250x8

Bird Dog DB Rows - #40 - 4x8 - 40 x8 x8 x8 x8

Field Goal Sit ups - 4 sets of 30