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+--- Thread: Yano's old man lifts such and so forth (/showthread.php?tid=73)
RE: Yano's old man lifts such and so forth - Yano - 06-14-2025
https://www.youtube.com/watch?v=WZRnyJltTTY&list=RDWZRnyJltTTY&start_radio=1
June 14 '25 - Iron Abyss / Hatfield Fusion
CAT Squats and Accessories
197.7 bodyweight
2460 cals headed to 2800 - late post not a feeding frenzy
30 min cardio - Stat bike 8 miles uphill - 128/130 bpm
How best to sum up the days events.
Ahhh yes , in the word's of the great American stoic philosopher - Theodore "Ted" Logan - " Excellent !! "
Damn solid day today , holy shit it's nice to able to move a bar with some purpose again not just intent.
Pushed main mover a bit , speed kept up , bar traveled well , hips were with it, chest felt good right til the end of the day.
Stretches -
1
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
2
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
3
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
SKWATZZZZ - CAT - SSB - R2D2 - AFLCIO an all that good shit
- Bands - Chains - 85 in bands at the top 45 at the bottom - 70lbs of chains with the added shit 1 inch plates -Warm ups - ebx5 ebx5
Progression - bands x2 - bands/chainsx2 - 150/bands/chainsx2 - 200/bands/chainsx2 - 240/bands/chainsx2 -
Working Sets - grouped singles 1/1 - up the ladder
290/85/60 x1 x1 - 310/85/60 x1 x1 - 330x/85/60 x1 x1 350/85/60 x1 x1* 495 at top exceeds WR for my bracket by 10
360/85/60 x1 x1* 505 at top
370/85/60 x1 x1* 515 at top - first sign of speed drop called it
Final single - 515 at the top - 197.7 bodyweight
https://streamable.com/mbx7x2
Anderson Squats - SSB - Fusion Wave - moved real well today
Working Sets - 240x5 - 290x4 - 310x3 - pushed 330x2
Seated GM - SSB - Fusion Wave - Wave Complete - Begin New
Working Sets - 290x5 - 310x5 - 330x5
Front Squats - SSB - Fusion Wave - felt good until last rep just dull ache from the healing no actual pain -
Working Sets - 150x5 - 200x4 - 240x3
TBar Rows - Short Fusion Wave
Working Sets - 160x5 - 190x3 - 210x2 - 220x1
Abs - Paloff Press - double looped red minis - 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 06-16-2025
https://www.youtube.com/watch?v=Z1Najo_8Tvc&list=RDZ1Najo_8Tvc&start_radio=1
June 16 '25 - Iron Abyss / Hatfield Fusion
Dead Monday and Accessories
197.9 body weight
1220 cals headed to 2800
30 min cardio - stat bike uphill - 8 miles - 126/128 bpm
Today felt proper. Groovy. Right on. Felt good and felt strong.
I am Godzilla and today the platform was Japan.
Good speed , good head , good fire , I got no complaints. Short wave for the win. Everything kept its pop and snap right til the end.
Final rep on deads at 530 moved slow but not a grinder at all , didn't fly , just a nice solid rep that felt on point. That ties my WR and it feels good having it move like that , onward n upward we go.
Chest felt good today with no real noticeable ache and the elbow felt good up until the last set of underhand low rows , not bad just letting me know i'm alive.
Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
Deadz - Fusion Short Wave
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x5
Working Sets - 315x5 - 375x3 - 425x2 - 475x1 - 530x1
Rack Pulls - Fusion Wave - Hole Below Knee
Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2
Working Sets - 470x5 - 530x3 - 575x2
Deficit Deads - Fusion Wave - 3" def
Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2
Working Sets - 420x5 - 425x3 - 450x2
SDL - Fusion Wave - Floor To Hole Below Knee
Progression From Floor - 135x5 - 225x5 315x5
Working Sets - 1st hole 370x5 - 2nd hole 395x4 - 3rd hole 420x3
Lat Pulldowns - Long Fusion Wave
Working Sets - 110x10 - 120x10 - 130x10 - 140x8 - 150x6
Underhand Low Cable Row - Long Fusion Wave
Working Sets - 90x10 - 100x10 - 110x8 - 120x7 - 130x6
Abs - Bent Leg Lifts - 4 Sets of 40
RE: Yano's old man lifts such and so forth - Yano - 06-17-2025
https://www.youtube.com/watch?v=jTA7nMSgKFE&list=RDjTA7nMSgKFE&start_radio=1
June 17 '25 - Iron Abyss / Hatfield Fusion
PAP Bench Tuesday and Accessories
198.3 bodyweight
1160 cals headed to 2800 for the day
30 min cardio - stat bike uphill - 8 miles 126/128 bpm
Short waves for the fkn win baby !! WOOOOOOOOOOOOO!
Brutal , precise and just no fkn around I am really liking this.
Bar moved well , good speed for heavy work , good pop , need a bit of work on mid drive , some pin work should fix it , fast off the chest then under big load i seem to miss a gear mid point have to downshift and the lock outs strong .. pins bands n chains ... no worries
Got a good sense of where the waves need to start , I was a little over zealous planning 30 lbs jumps for bench work .. the best laid plans of mice and men eh ?
Incline is lacking so that's going to be 10lb jumps , Decline is better off and able to handle 20.
Concerns me in the least , that's why we work waves and rotate accessories , that will come to pass soon enough, I never was a big or very good bencher so I expect a few bumps along the road.
Stretches -
Band Press 2x10
Band Pull 2x10
Cable Tri Press down #10 2x10
Cable Face Pulls #10 2x10
Band Y Raise 2x10
Lifts -
Bench - PAP Work (realize I haven't been listing this)
Warm up - ebx5 ebx5
Progression - 135x3 - 155x3
Working Sets - 170x5 - 205x3 - 230x2
PAP Singles - 4 ExPushups 255x1 - 4 ExPushups 290x1
Pin Press - Wide Grip - Fusion Wave - Full Rom at Chest - Dead Stop
Working Sets - 195x5 - 215x4 - 235x3
Incline Bench - Wide Grip - Fusion Wave
Working Sets - 235x5 - 245x3 - 255x2
Decline Bench - Wide Grip - Fusion Wave
Working Sets - 235x5 - 255x3 - 275x2
JM Press - Fusion Wave
Working Sets - 150x5 - 165x5 - 180x4
Delts Raise - 4x12 - 15x12 - 20x12 - 22.5x12 - 25x12
Hammer Curls - 4x12 - 25x12 - 30x12 - 35x12 - 40x12
Abs - Standing Cable Crunches - Progressive Fun
65x20 - 70x20 - 75x20 - 80x20
RE: Yano's old man lifts such and so forth - Yano - 06-18-2025
[MEDIA=youtube]BuyFhOIA-bE, list: RDBuyFhOIA-bE[/MEDIA]
June 18 '25 - Iron Abyss / Hatfield Fusion
PAP Squats and Accessories
197.7 body weight
2155 cals headed to 2800 for the day - big lunch
8 miles cardio - state bike uphill - 30 min 126/128 bpm
Today just kicked fucking ass .. to quote some movie or book or whatever the fuck it was,, Stella got her groove back !!!
Today was pure money , like a Goddamn dream sequence everything just lined up.
Main mover went real well , top single at 425 had full ROM steady and controlled, it didnt pop right up but it sure wasn't a grind either. Solid rep for that weight.
The "Reverse Andersons" Top Down style went well , first double was 5 inch ROM second was 7" and that popped up like toast.
Everything else went good , heavy and solid just like it should nothing too easy but nothing that felt like death. Just a happy day CNS surfing. Chest n rib feel solid again , I got nothing to complain about.
Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
Squats - Comp ROM - SSB - Fusion Wave
Warm ups - ebx5 ebx5
Progression - 150x3 - 200x3
Working Sets - 245x5 - 295x3 - 335x2
PAP Singles - 4x15" Box Jumps 370x1 - 4x15" Box Jumps 425x1
Reverse Anderson Squats - Top down to pins - limited rom progressive - SSB - 2x2
Progression from squats - 5" ROM 475 x1 x1
Working Sets - 5" ROM 515x2 - 7" ROM 515x2
Anderson Squats - Bottom up - Full Rom - SSB - Fusion Wave
Progression - 150x2 - 200x2 - 240x2
Working Sets - 290x5 - 310x4 - 330x3
Standing Good Mornings - SSB - Fusion Wave
Progression - 150x2 - 200x2 - 240x2
Working Sets - 290x5 - 310x5 - 330x5 *Begin New Wave
Zercher Squats - Fusion Wave
Progression - 135x2 - 185x2 - 225x2
Working Sets - 265x5 - 275x5 - 295x5 *Begin New Wave
TBar Rows - Fusion Wave
Progression - 90x2 - 135x2
Working Sets - 160x5 - 190x4 - 210x3
Abs - Paloff Press - double looped red minis - 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 06-19-2025
https://www.youtube.com/watch?v=a3F4JBRhLvM&list=PL4TymVXZSV8356nguMQK3hRJ2lgVk7x6H&index=40
June 19 '25 - Iron Abyss / Hatfield Fusion
CAT Deads and Accessories - Speedy Brutality
197.6 body weight
2222 cals headed to 2800 for the day - late post
30 min cardio - Stat bike uphill 8.05 miles - 126/128 bpm
WOOOOOOOO! WOOOOOOOOOOO!! It was all there again today. Boiler hot AF , belly full coal , we got up to speed and it was Pain Train rolling !!
Bar moved good , body felt good , head felt good .. fuck me running ! Dream Sequence.
Everything moved like it was intended too , CAT work had all its pop , the heavy work moved with purpose slow n steady. I really got nothing to bitch about.
Swapped out RDL's today after the first part of the session was hingey AF so we closed out with Ham Curls , I don't think that hurt us any.
Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
DEDZ - CAT - Speed - Fusion Wave
Warm ups - ebx5 ebx5
Progression - 135x3 - 225x3
Working Sets - 315x5 - 375x3 - 425x2
Working Singles - 475 x1 x1 x1 x1 x1
Conventional Rack Pulls - Fusion Wave
Progression - 135x4 - 225x3 - 315x2 - 405x1 - 455x1
Working Sets - 470x5 - 530x4 - 575x3
Sumo Rack Pulls - Fusion Wave
Progression - 135x1 - 225x1 - 315x1
Working Sets - 370x5 - 395x5 - 420x4 - 475x3 - 525x2
Holy Shit I did it Single - 545x1 * heaviest thing I ever sumo'd
545 Sumo Rack Pull -- It's UGLY hahaah
https://streamable.com/0v5ak5
Ham Curls - 4x12 - Burned em out with light weight
Working Sets - 45x12 - 55x12 - 60x12 - 65x12
Lat Pulldowns - Fusion Long Wave
Working Sets - 110x10 - 120x10 - 130x10 - 140x9 - 150x8
Low Cable Rows - Fusion Long Wave
Working Sets - 90x10 - 100x10 - 110x9 - 120x8 - 130x7
Abs - Bent Leg Lifts - 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 06-20-2025
https://www.youtube.com/watch?v=S9mQQpBGCz4&list=RDS9mQQpBGCz4&start_radio=1
June 20 '25 - Iron Abyss / Hatfield Fusion
CAT Bench and Accessories - Speedy mains
197.0 body weight
1644 cals headed to 2800 for the day
30 min cardio - uphill stat bike 8 miles 124/126 bpm - more I work slower my heart beat gets
Today was a solid day for everything , can't say I got a ton of pep in my step , humid AF rainy , even with the tylenol n ibuprofen all the man made cracks are a bit achey.
Bar moved well ,traveled good , mains had good pop to them.
Heads in a good place , I feel great all around just no fire today.
Can't complain about the work done just never felt like the motor revved up past an idle today.
We'll be repeating our opening wave on a few things next week until we get our numbers.
Was a good day's work over all with everything moving in the right direction.
Rome wasn't built in a day slow progress is still progress.
Stretches -
Band Press 2x10
Band Pull 2x10
Cable Tri Press down #10 2x10
Cable Face Pulls #10 2x10
Band Y Raise 2x10
Lifts -
Bench - CAT - Fusion Wave
Warm up - ebx5 ebx5
Progression - 135x3 - 155x3
Working Sets - 170x5 - 205x3 - 230x2
Working Singles - 255 x1 x1 x1 x1 x1
Pin Press - Full Rom Dead Stop at Chest no bounce - Fusion Wave
Working Sets - 195x5 - 215x5 - 235x4
Inc Bench - Close Grip - Fusion Wave
Progression - 135x2 - 185x2
Working Sets - 235x5 - 245x4 - 255 x1 x1 x1 ugly - Repeat
Decline Bench - Close Grip - Fusion Wave
Progression - 135x2 - 185x2
Working Sets - 235x5 - 255x3 - 275 x1 .5x - pinned like a voodoo doll :ROFLMAO: - Repeat
Spoto Press - Fusion Wave
Working Sets - 210x5 - 230x4 - 250x3
Delt Raise - 4x12 - 15x12 - 20x12 - 22x5x12 - 25x12
Hammer Curls - 30x12 - 35x12 - 40x12 - 45x10+2
Abs - Standing Cable Crunches - 70# 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 06-21-2025
https://www.youtube.com/watch?v=KV78xzXJ4F8&list=RDS9mQQpBGCz4&index=34
June 21 '25 - Iron Abyss / Hatfield Fusion
CAT Squats and Accessories - Fast n Greasy
197.2 bodyweight
1500 cals headed to 2800 for the day
30 min cardio - 8 miles stat bike uphill - 126 bpm
Today went good , had some energy back , some steam built up in the boiler , bar moved good , main had good pop and travel.
Way better all around than yesterday.
Repeated the final 555 wave of seated GM's and we'll start the new wave of seated and standing on the same week.
Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
Squats - CAT - SSB - Fusion Wave
Warm ups - ebx5 ebx5
Progression - 150x5 - 200x5
Working Sets - 250x5 - 300x3 - 340x2
Working Singles - 375 x1 x1 x1 x1 x1
Reverse Andersons - SSB - top down - 9" Range of Motion 2x2
Progression - 5" 420x1x1 - 7" 420x1x1
Working Sets - 9" 515 x2 x2
Anderson Squats - SSB - Bottom up - full release on pins
Working Sets - 290x5 - 310x5 - 330x4
Seated GM - SSB - Repeat last session to even up with Standing
Working Sets - 290x5 - 310x5 - 330x5
Front Squats - SSB
Working Sets - 150x5 - 200x5 - 240x4
Tbar Rows - Fusion Wave
160x5 - 190x5 - 210x5 - Begin New Wave
Abs - Paloff Press - double looped red minis - 4x20
RE: Yano's old man lifts such and so forth - Yano - 06-23-2025
https://www.youtube.com/watch?v=7AxdIXBiePg&lc=UgyZfMB-09895uVuGq94AaABAg
June 23 '25 - Iron Abyss / Hatfield Fusion
Dead Monday and Accessories
199.8 body weight after Sunday refeed
1460 cals headed to 2800 for the day
30 min cardio - uphill stat bike 8 miles 126 bpm
Today was hot humid as fuck and just miserable out. Gym stayed coolish , at least lower than ass crack n armpit temperature an we got to making the donuts.
Today wasn't a high energy day with the heat but the head and heart were in it and sometimes that's all you need.
Fucked up a bit on the sumo rack pulls, forgot what I had worked out with my assistant Forge for optimal sets and reps , sooooo I just did some shit (y)?:love:
Main mover went good , final single puts us 5lb over our world record so that made me laugh like an evil scientist muahahaha and such.
Took a few seconds to smile and stroke my ego , it's nice to realize that was once a , fuck God please let me pick this up is now a training weight.
535 moved like it should of , it wasn't fast but it was far from a grinder , good solid working rep with a nice fat head rush at the end to give ya that warm wobbly feeling.
MMMMM CNS shockwaves and dopamine that's why we do this shit !!! Free Drugs
:ROFLMAO: Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
DeDz - Fusion Wave - PAP
Warm up - ebx5 ebx5
Progression - 135x4 - 225x3 - 275x2
Working Sets - 320x5 - 380x3 - 430x2 -
PAP Singles
4x36"/39" Broad Jumps 475x1
4x37"/40" Broad Jumps 535x1*moved well , not fast but no grind
Rack Pulls - Conventional - Hole Below Knee - Fusion Wave
Progression - 135x4 - 225x3 - 315x2 - 405x1 - 455x1
Working Sets - 470x5 - 530x5 - 575x4
Deficit Deads - 3" - Fusion Wave
Progression - 135x4 - 225x3 - 315x2 - 405x1
Working Sets - 420x5 - 425x4 - 450x3
Sumo Rack Pulls - Hole Below Knee - 5x5
Toes out to the rack - bar close to my balls as I could get ,, lovely - shit just popped right up til the end , it's kind of funny
Progression - 135x3 - 225x3
Working Sets - 275x5 - 315x5 - 365x5 - 405x5 - 455x5
Lat Pulldowns - Fusion Wave
Working Sets - 110x10 - 120x10 - 130x10 - 140x10 - 150x8
Low Cable Rows - Fusion Wave
Working Sets - 90x10 - 100x10 - 110x10 - 120x9 - 130x8
Abs - Bent Leg Lifts - 4 sets of 40
RE: Yano's old man lifts such and so forth - Yano - 06-24-2025
https://www.youtube.com/watch?v=XJMgveYdO-M&list=RDXJMgveYdO-M&start_radio=1
June 24 '25 - Iron Abyss / Hatfield Fusion
PAP Bench Tuesday and Accessories
199.3 body weight
1480 cals headed to 2800 for the day
30 min cardio 15 before 15 after - uphill stat bike 8.1 miles 126/128 bpm
Fucking scorcher of a day outside and in the gym. 94 out there with the humidity the computer says 102 .. fuck me.
In the gym , everything was on fire. Head was there , belly was fired up it was nice.
Main mover went well , a bit of a slow rep at the top but not a true grind , form held up , ass might of been a lil high for all white lights but ill take it.
The Yano Press hahaha ok lemme splain , it's an overloaded pin reverse pin press , were going from the top down 2 holes at time.
I was hoping to start with 330 ,, nada all I could do to control it from wanting to wave in the air like flag when I unracked , so I did static holds to start 2x2 then dropped to 315 set the pins and hit a proper 2x2.
Accessories went and moved well , I chained up for a switcheroo and some fun.
I got no complaints.
Stretches -
Wall Angels -3x10
Band Yraise - 2x10
Band Pull - 2x10
Band Press - 2x10
Cable Face Pull 20# - 3x10
Lifts -
Bench - Comp pauses controlled as possible - Fusion Wave
Warm up - ebx5 ebx5
Progression - 135x4 - 155x3
Working Sets - 175x5 - 210x3 - 235x2
PAP Singles - 4 ExPushups 260x1 - 4 ExPushups 295x1* this ties my meet PR from last year
Yano Press - Top down overload paused pin press - 2 count - holy shit
Working Holds -
330 x WTF am I doing - no drop s shakey AF cue static holds -
Set 1 1x 10 count x 1x 10 count
Set 2 1x 10 count x 1x 10 count
Working Sets - 3" drop - 1st able hole - 2 count pause on pins
315 x2 - 315 x2
Added the chains and ran the same weight for pins/inc bumped up dec just 10 why not get some speed and push a bit on the high end for funsies on heavy day
Pin Press - Fusion Wave - bottom up pause at chest 2 count - 60lbs chains added
Working Sets - 185/60x5 - 205/60x5 - 225/60x5 - new wave
Incline Bench - Fusion Wave - moved up a slot on the bench more of an incline but not seated - just the next slot up - 60lbs chains added
Working Sets - 185/60x5 - 205/60x4 - 225/60x3
Decline Bench - Fusion Wave - bumped sets 10lbs - 60lbs of chains
Working Sets - 195/60x5 - 215/60x4 - 235/60x3
JM Press - 60lbs chains added
Working Sets - 150/60x5 - 155/60x5 - 160/60x5
Hammer Curls - 4x15 - 15x15 - 20x15 - 25x15 - 30x12+3
Delt Raise - 4x15 - 12x15 - 15x15 - 20x15 - 25x10+3+2
Abs - Standing Cable Crunches - 4x15 progressive
65x15 - 70x15 - 75x15 - 80x15
RE: Yano's old man lifts such and so forth - Yano - 06-25-2025
https://www.youtube.com/watch?v=iqqkxCGvmpo&list=RDiqqkxCGvmpo&start_radio=1
June 25 '25 - Iron Abyss / Hatfield Fusion
PAP Wednesday Squats and Accessories
199.0 body weight
1368 cals headed to 2800 for the day
30 min stat bike uphill - 8 miles 126/128 bpm
Today was two scoops of FUCK YEAH !! with a side order of C'MON MOTHERFUCKER !!! Served hot and angry.
Everything just clicked today , heat index was down a bit only 88 today but not as humid so its miserable out but not , fucking miserable hahahaah. I'll take it !!
Today was fire , bar moved well , tracked well , form stayed tight across the lifts.
Main mover was fire right up to the final rep at 430 even sunk just a hair extra on it and hit a touch n go off the pins not miles deeper just an inch or so .. came up slow n steady no wonky wobbly shit , held it at the top for a 2 count and walked it in.
Accessories all fired off well with no complaints , damn solid day.
Stretches -
A -
Ankle circles 2x20 each foot/direction
Deep Squat Holds - 3x30 sec
Hip Circles - 2x20 each direction
B -
90/90 Stretch
Knees to chest 4x20 hold
Pelvic Lift 2x20
Pelvic Tilt 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cossack Squats - 2x20
Superman's 3x30sec
Planks - 3x30sec each hold - flat - left - right
C -
Cobra Stretch - 2x30 hold
Sphinx Pose - 2x30 hold
Child's Pose 1x1min
Lifts -
Squats - SSB - Fusion Wave
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 240x3
Working Sets - 255x5 - 305x3 - 340x2
PAP Singles - 4 14" Box Jumps 380x1 - 4 14" Box Jumps 430x1
Top Down Anderson Squats - SSB - 2x2 Progressive ROM
#515 across all sets
Working Sets -
5" ROM - x2
7" ROM - x2
9" ROM - x2 x2
11" Rom - x2 x2 *son of a bitch hahaa
Anderson Squats - SSB - bottom up - Fusion Wave
Progression - 150x3 - 200x2 - 240x1
Working Sets - 290x5 - 310x5 - 330x5 - Begin new wave
Standing Good Morning - SSB - Fusion Wave
Progression - 150x4 - 200x3 - 240x2 - 290x1
Working Sets - 350x5 - 370x3 - 390x2
Front Squats - Backward SSB - Fusion Wave
Working Sets - 150x5 - 200x5 - 240x5 - Begin new wave
TBar Rows - Fusion Wave
Working Sets - 160x5 - 190x5 -210x5 - Begin new wave
Abs - Split Fun
Band Wood Choppers - double red mini - 2x20
Paloff Press - double red mini - 2x20