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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 - 06-26-2025
https://www.youtube.com/watch?v=FNdC_3LR2AI&list=RDEM10r_le6ENKoy-v2QrI4jUQ&start_radio=1&rv=WP3ujavvTAc
June 26 '25 - Iron Abyss / Hatfield Fusion
CAT Deads and Accessories - Riding the lightning
199.6 bodyweight - ice cream last night muaahhahaha
1576 cals headed to 2800 for the day
30 min stat bike - uphill 8.1 miles - 126bpm
Today was a good solid work day , main rocked the house , bar traveled well had good speed and pop to it , nothing magical but it moved like it should have for CAT work up until the final rep.
Accessories went well , lil off on the very top end but that's why we work in waves , no shame in our game we work til we can't and smile.
Sumos to finish up were a fun challenge hit em in sets of 3 fast as I could control em without a bounce , touch n go's but no crashing to the floor.
Ran the sumo's with straight weight on the bar and used bands for the progression was a fun change and a challenge by the time it was over , called it when they slowed down.
Lats by the end of pulling work had , had enough so I swapped the heavy long wave out for more of a pump and blood in and out type of thing , nothing pulled just tired and sore , left armpit/lat area aint real fond of me reaching over my head right now hahahaaha.
10/10 stars all the same , pain just let's ya know your still alive and on the green side of the grass , I'll take that all 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 -
Deads - CAT - Fast as we can pull em
Warm up -ebx5 ebx5
Progression - 135x4 - 225x3 - 275x2
Working Sets - 315x5 - 380x3 - 430x2
Top Singles - 475 x1 x1 x1 x1 x1
Rack Pulls - Fusion Wave - Hole Below Knee
Progression - 135x5 - 225x4 - 315x3 - 405x2 - 455x1
Working Sets - 470x5 - 530x5 - 575 x3 x2 - Repeat for the full 5
Paused Deads - Fusion Wave - 2 count - slow not like a douche
Progression - 135x2 - 225x2
Working Sets - 310x5 - 370x4 - 450*should of been 420*x3+1
Sumo - From the floor - wider stance - toes "near the rings" - Triples - Band Progression - 2 red +75 - 4 red +150 - 2 grey +336 - 2 grey 2 red + 411 - 2 grey 4 red +486 at the tops
Progression - 135x3 - 225x3
Working Sets - 315+75 x3 - 315+150 x3 - 315+336 x3 - 315+411 x3 - 315+486 x3*got slow but it felt good called it WOOO!!!!
Lat Pulldowns - High Rep 5x15 - sub max to normal opener
Working Sets - 85x15 - 90x15 - 95x15 - 100x15 - 110x15
Standing Rows from high cable - underhand grip - High Rep 5x15 sub max to normal opener
Working Sets - 70x15 - 75x15 - 80x15 - 85x15 - 90x15
Abs - Bent Leg Lifts - 4 sets of 40
RE: Yano's old man lifts such and so forth - Yano - 06-27-2025
https://www.youtube.com/watch?v=H8gHMU-pDbU&list=PL4TymVXZSV80OaiREIb47QeXICb06_2V-
June 27 '25 - Iron Abyss / Hatfield Fusion
CAT Bench Friday and Accessories
199.3 body weight
1396 cals headed to 2800 for the day
30 min cardio - stat bike uphill - 8 miles 126bpm
Today was moving and grooving , mains moved with the quickness , the heavy short 2x2 work went well. I got nothing to complain about , chained up the accessories again for fun and moved up the incline bench a slot again so its more incline but not seated.
Head was there , body felt good , bar travel was and speed kept up so all in all it was solid AF.
Stretches -
Wall Angels 2x10
Wall Stretches 2x30 hold
Cable Face Pulls 20# 2x15
Cable Tricep pushdowns 20# 2x15
Band Pull 2x10
Band Press 2x10
Lifts -
Bench - CAT - Full Speed - Wide Grip
Warm up - ebx5 ebx5
Progression - 135x3 - 155x3
Working Sets - 175x5 - 210x3 - 235x2
Working Singles - 260 x1 x1 x1 x1 x1
Yano Press - top down overload bench - touch n go off pins - 2x2 - WS spacing on the rack these are 1 inch drops
Working Sets - 5" ROM 315 x2 x2 - 6"ROM 315 x2 x2 - 7" ROM 315 x2 x2
Pin Press -Wide Grip - Full pause on the pins - Fusion Wave
Progression - 135x2 - 225x2
Working Sets - 245x5 - 255x3 - 265x2
Incline Bench Close Grip - High incline not seated - Fusion Wave - 40# chains
Progression - 135/40x2 - 185/40x2
Working Sets - 205/40x5 - 215/40x5 - 225/40x5 - Begin new wave
Decline - Fusion Wave - Close Grip - 40# chains - no touch Hurricane style jiggly wiggly
Working Sets - 215/40x5 - 225/40x5 - 235/40x4
Spoto Press - Wide Grip - Fusion Wave
Working Sets - 210x5 - 230x5 - 250x5 - Begin new wave
Delt Raise - DB - 4x15 - 15x15 - 15x15 - 20x15 - 22.5x15
Curls - Ez Bar - 4x8 - 65x8 - 70x8 - 75x8 - 80x6+1+1
Abs - Standing Cable Crunches - progressive - 65x20 - 70x20 - 75x20 - 80x20
RE: Yano's old man lifts such and so forth - Yano - 06-28-2025
https://www.youtube.com/watch?v=w8AwYcf2Hhk&list=RDw8AwYcf2Hhk&start_radio=1
June 28 '25 - Iron Abyss / Hatfield Fusion
CAT Squat Saturday and Accessories - Fast n Furious
197.7 bodyweight - whoosh
1320 cals headed to 2800 for the day
30 min cardio - Stat bike uphill 8 miles 126bpm
In the timeless words of the great American hero , John McClane - Yippy Ki-yay Motherfucker !!
Today was bomb for power n strength , discipline took over for motivation. Damp rainy just had the ho-hum's most of the day , hips a bit achey , leg , shoulder , neck , orbital socket ... just one of them days where everything takes the edge off it but it's still there.
Got the music going , got stretched out , warmed up and slowly the brain started to come online bank by bank until it was all lit up green and ready to go. Time to make the donuts.
Main moved GREAT not often I say that , good , well , ok ,, but today was just a fucking stomper at 380 , everything had a pop to it , moved well , moved fast for what it was.
Due to Main moving so well , I got a bit jiggy with it and while I had that set up I worked some 2x2 box squats up as close to our Reverse Andersons as possible. Was fun and showed me where I'm at strength wise for now. I got no complaints at all.
Rest of the accessories moved well, felt good. Looks like the waves will have to increase 10 at a time across all 3 waves instead of 20 ,it just moves better , feels better , like work and not death.
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 speedy - SSB - Fusion Wave
Warm ups - ebx5 ebx5
Progression - 150x5 - 200x3 - 240x2
Working Sets - 255x5 - 305x3 - 340x2
Working Singles - 380 x1 x1 x1 x1 x1
Box Squats - 6x2 to Infinity - High Box - 15" ROM - SSB
Working Sets -150x2x2 - 240x2x2 - 330x2x2 - 390x2x2 - 420x2x2 - 470 x1 x1 - oy vey hahahaah
Reverse Anderson Squat - SSB - Overload Top Down - 2x2 - Reset to 5" ROM
Progression - 240x2 - 330x2 - 420x2 - 470x2
Working Sets - 530 x2 x2
Anderson Squats - SSB - Bottom Up - Fusion Wave
Progression - 150x2 - 240x2 - 290x2 - 330x1
Working Sets - 350x5 - 360x3 - 370x2
Seated Good Mornings - SSB - Fusion Wave
Progression - 150x2 - 240x2 - 290x2 - 330x1
Working Sets - 350x5 - 360x3 - 370x2
Zercher Squats - Straight Bar - Fusion Wave
Progression - 135x2 - 225x2 - 275x2
Working Sets - 305x5 - 315x3 - 325x2
Abs - Paloff Press - Double looped red mini's - 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 06-30-2025
https://www.youtube.com/watch?v=l9PxJfLLJ8g&list=RDl9PxJfLLJ8g&start_radio=1
June 30 '25 - Iron Abyss - Hatfield Fusion
Dead Monday and Accessories
196.7 bodyweight
1752 cals headed to 2800 for the day
30 min cardio - stat bike uphill 8 miles - 124/126bpm
Today was a good solid work day , didn't hit the top single I wanted but that was completely my fault on the set up , tried it a second time but I had blown my wad so to speak and moved on with a chuckle.
My deadlift set up and pull is quite simply one detonation of Fuck U!! I get my breath n brace lats lock back and I just grab it like it owes me money and shove the world away as I jump into space.
So that being said I have been trying to set up properly , pull slack out of the bar , focus , knees through the window and then drive the legs until the bars above the knees just bit and then close the hinge.
Todays top single I did the knee through the window thing , 1 ,, 2 ,,, 3 ,,, go ,, brain went ,, do we go on 3 or it is 3 annnn go ? ohhh fuck it just go just go ... legs had already began to extend again like I was going to a 4 count so I basically stiff leg deadlifted 540 to my knees , couldnt bring my hips through and was not going to fight it and hitch it up strong man style risking compressing my spine again so I let her fall.
Tried it again after a few min but even using my normal grab n go , I had no gas left for a max pull .. just laughed and moved on.
Everything moved good felt good , bar traveled well. I got complaints or issues , it was just me trying to be too technical and end up screwing the pooch , repeat main next week n move on.
Some different sets n reps today , I think it will all come out well in the end.
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 -
Deads - Fusion Wave - PAP Heavy
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x4 - 315x3
Working Sets - 325x5 - 385x3 - 435x2
PAP Singles - 4 x 34-36" broad jumps 480x1 - 4 x 35-36" broad jumps 540x fucked it up *repeat next week
Rack Pulls - Push me Pull you session - 2x2 Progression through Fusion Wave - hole below knee - 2 x conventional 2x sumo
why > I have no idea just seemed like it would be fun to try - so 2 reps conventional then reset 2 sumo and progress
Progression - 135 x2c x2s - 225 x2c x2s - 315 x2c x2s - 405 x2c x2s - 455 x2c x2s
Wave Progression numbers but still 2x2 - 480 x2c x2s - 540 x2c x2s - 585 x2x x2s
Deficit Deads - 2 inch - Wave Progression - Sub max for reps
Progression - 135x8 - 225x5 - 315x3
Working Sets -365 x5 x5 - 385 x5 x5 - 405 x5 x5 *2/3 min pause between only between sets , reps were groups
Sumo - from the floor - doubles to infinity - Sub max for reps
Progression - 135x2 - 225x2 - 315x2 - 365x2
Working Sets - 385 x2 x2 x2 - 395 x2x2 x2 - 405 x2 x2 x2
Lat Pull downs - Long Fusion Wave
Working Sets - 110x10 - 120x10 - 130x10 - 140x10 - 150x10 *Begin new wave
Low Cable Rows - Long Fusion Wave
Working Sets - 90x10 - 100x10 - 110x10 - 120x10 - 130x10 *Begin new wave
Abs - Bent Leg Lifts - added a set - 5 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 07-01-2025
https://www.youtube.com/watch?v=m5t7n-EeE1o&list=RDYDDkCiUhHCc&index=14
July 1 '25 - Iron Abyss / Hatfield Fusion
PAP Bench and Accessories
197.1 bodyweight
1399 cals headed to 2800
30 min cardio - stat bike uphill 8 miles - 124/126bpm
Today was a banger , ugly ass top single but it went up n locked out , just going to repeat it to pretty it up I think next week. Bar moved well , traveled well , got a bit out of groovy on the final single but we go it back n locked ,, like I said it was ugly.
Accessories went well , energy was there , head was into it. The new angle for the inclines is going well , no undue stress on the delt or pec and its progressing slow , its all good in the hood.
Stretches -
Band Press 2x10
Band Pull 2x10
Cable Facepull #20 - 2x10
Cable delt raise #10 - 2x10
Band Y Raise 2x10
Lifts -
Bench - Fusion Wave - PAP
Warm ups - ebx5 ebx5
Working Sets - 180x5 - 215x3 - 240x2
PAP Singles - 4 Ex Pushups 265x1 - 4 Ex Pushups 300x1 *ugly but she locked - repeat
Yano Press - Top down overloaded limited rom - 2x2 - 4" ROM
Working Sets - 320 2x2
Pin Press - Fusion Wave
Progression - 135x2 - 225x2
Working Sets - 245x5 - 255x4 - 265x3
Incline Bench - Fusion Wave - wide grip - #40 chains
Progression - 135/40x2 - 185/40x2
Working Sets - 195/40x5 - 205/40x4 - 215/40x3
Decline Bench - Fusion Wave - wide grip
Progression - 135x2 - 225x2
Working Sets - 235x5 - 245x4 - 255x3
JM Press - Fusion Wave
Progression - 135x2
Working Sets - 180x5 - 190x3 - 200x1+1 - repeat
Curls - EZ Bar - 4x8 - 65x8 - 70x8 - 75x8 - 80x8
Delt Raises - DB - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x12+3
Abs - Standing Cable Crunches - #70 - Progressive fun - 70x5 - 70x10 - 70x15 - 70x20 - 70x20 - 70x11+1+1 and done hahahaah oh my God.
RE: Yano's old man lifts such and so forth - Yano - 07-02-2025
https://www.youtube.com/watch?v=2220MdXVPGw&list=PL4TymVXZSV80OaiREIb47QeXICb06_2V-&index=98
July 2 '25 - Iron Abyss / Hatfield Fusion
PAP Squats and Accessory Wednesday
197.4 body weight
1642 cals headed to 2800
30 min cario stat bike uphill - 8 miles 124/126bpm
Today was fucking squatastic !! Main moved well , hit our top single in decent form , not the best it's worth repeating I think to clean it up we'll see
Bar moved good , traveled well , speed was there for what we needed , I got no complaints . Strength was there , head was into it .. slow feeling day but it all only took 2 hours including the warm ups n stretching.
Banger of a workout 10/10 stars
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 - PAP - SSB - Fusion Wave
Warm ups - ebx5 ebx5
Progression - 150x4 - 200x3 - 240x2
Working Sets - 265x5 - 315x3 - 350x2
PAP Singles - 4 14" Box Jumps 380x1 - 4 14" Box Jumps 440x1 *slow n grindy but full ROM
Reverse Andersons - Top Down - SSB - Overloaded 2x2 - Limited ROM
Working Sets -
5" ROM - 470x2
5" ROM - 530 x2 x2
7" ROM - 530 x2 x2
Anderson Squats - Bottom up - SSB - Fusion Wave
Progression - 150x3 - 240x2 - 290x1
Working Sets - 350x5 - 360x4 - 370x3
Seated GM - SSB - Fusion Wave
Progression - 150x3 - 240x2 - 290x3
Working Sets - 350x5 - 360x4 - 370x3
Front Squats - SSB - Fusion Wave
Progression - 150x3 - 200x2
Working Sets - 240x5 - 250x3 - 260x2
TBar Row - Fusion Wave
Progression 45x5 - 90x4 - 135x3 - 185x2
Working Sets - 220x5 - 230x3 - 240x2
Abs - Paloff Press - Double looped red mini's - 5 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 07-04-2025
https://www.youtube.com/watch?v=_JmUe9Gtltk&list=PL4TymVXZSV80OaiREIb47QeXICb06_2V-
July 4 '25 - Iron Abyss / Hatfield Fusion
Main movers - Combination day of fun
196.8 body weight
2397 cals headed to 2800 for the day - late post after supper
30 min cardio - stat bike uphill - 30 min 124/126bpm
Today was a bit of a full body thing. With states just 9 weeks out its time to dial things back a bit and move to a 4 day week. So today I hit all 3 main movers and main accessories , a mix of abs and called it good.
Everything felt real good , did some reaching over the top working dynamic and it all moved good , felt good and was a ton of fun. Ran it in meet day order so squats bench n deads.
Head was in it , body felt good, forge was stoked and hot enough to melt brimstone WOOOOOOOOOOOOOO! good shit all aorund.
Stretches -
Upper -
Band Press 2x10
Band Pull 2x10
Cable Facepull #20 - 2x10
Cable delt raise #10 - 2x10
Band Y Raise 2x10
Lower
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 - Dynamic - 84" with the bands + 107ish + #45 chains - round to 150
Warm up - ebx5 eb/150x3
Progression - 150/150x5
Working Sets - 200/150x5 - 240/150x3 - 290/150x2
Top Singles - 310/150 x1 x1 x1 x1 x1
Reach Singles - 330/150 x1 - 350/150 x1 *500 at the top - this felt good
Reverse Andersons - Top Down - SSB - Dynamic - 2x2 - 84" with the bands + 107ish + #45 chains - round to 150 - 7" ROM from standing to pin
Progression - 330/150 x2 - 420/150 x2 -
Working Sets - 510/150 x2 x2
Bench - Fusion Wave - Dynamic - 42" with the bands + 60ish + #45 chains - 105
Warm ups - ebx5 eb/105x5
Progression - 135/105 x5 160/105 x5
Working Sets - 185/105x5 - 195/105x3 - 205/105x2
Working Singles -210/105 x1 x1 x1 x1 x1
Reach Singles - 215/105 x1 - 220/105 x1 - 225/105x1 - *330 at the top , grinder but it felt good
Yano Press - Top Down - Dynamic - 2x2 - 42" with the bands + 60ish + #45 chains - 105 - 6" ROM from pressed to pins
Progression - 275/105 x2 x2
Working Sets - 310/105 x2 x2 *415 at the top , heavy AF but it moved ok
Deadlifts - Dynamic - Fusion Wave - Grey bands - #230 at the bottom to #336 at the top
Progression - 135/336x5 - 225/336x4
Working Sets - 275/336x5 - 315/336x3 - 365/336x2
Top Singles - 405/336 x1 x1 x1 x1 x1
Rack Pulls - Fusion Wave - straight weight
Progression - 225x5 - 315x3 - 405x2 - 455x1
Working Sets - 485x5 - 545x3 - 590x2
Reach Singles - 615x1 - 665x1
Abs - Mixed Bag
Paloff Press - x20 x20
Bent Leg Lifts - x40
Standing Cable Crunches #70 - x20 x20
Double mini band woodchoppers - x20 x20
RE: Yano's old man lifts such and so forth - Yano - 07-07-2025
https://www.youtube.com/watch?v=CFkKtuEcjtE&list=RDCFkKtuEcjtE&start_radio=1
July 7 '25 - Iron Abyss - Hatfield fusion
Monday - PAP and Accessories
199.6 body weight
1184 cals headed to 2800
30 min cardio 8 miles stat bike - 126bpm
Today sucked shit hahahaahha. Hot AF humid , no strength , no get up and go , just dog shit on a stick.
Top end was just not there , fatigue , tired , cns ,, pick an excuse out of the hat, just nothing heavy wanted to move.
Got done what we could and called it, live to fight another 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 -
Deads - Fusion Wave - PAP
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x4 - 315x3
Working Sets - 325x5 - 385x3 - 435x2
PAP Singles - 4 Broad Jumps 46/47" 480x1 - 4 Broad Jumps 46/48" 540xshins *nope
Rack Pulls - Fusion Wave - Lowest hole available - high matt pull/block pull style
Progression - 135x5 - 225x4 - 315x3 - 405x2 - 455x1
Working Sets - 485x5 - 545x3x1 - 590x1 xnope hahaha weak aF today
Deficit Deads - 2" - Fusion Wave
Progression - 135x5 - 225x5
Working Sets - 280x8 - 325x5 - 385x3 - 435x1 xnope haaaahahaahah WTF today
Abs - Bent Leg Lifts 4 sets of 20
RE: Yano's old man lifts such and so forth - Yano - 07-08-2025
https://www.youtube.com/watch?v=iYSXHlra5Vk&list=RDiYSXHlra5Vk&start_radio=1
July 8 '25 - Iron Abyss / Hatfield Fusion
PAP Bench and Accessories
199 body weight
1345 cals headed to 2800 for the day
30 min cardio - stat bike uphill - 8.2 miles 126/128bpm
Well today still sucked haaaaahahahah I got no top end this week it seems. Good drive , bars moving well , good speed until top set and then brick wall.
Pulled a bit of a work around when main failed at the final single , with the big pull in the front delt/pec tendon thing I got I knew the 30lbs was just too big a jump.
I dropped back down to the 270 single and started back up 5 at a time to failure , so while I didn't hit my 305 for today we still got in some solid singles to make up for it I think. Feels like I put in some work anyhow
Bar moved well like I said, head was into it, I had a decent belly of fire to keep the locomotive goin just no big top end. No excuses we just keep working.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Tri Pushdowns - #10 x 10
Cable Curls - #10 x10
Cable Facepulls - #10 x10
Band Y Raise - 2x10
Lifts -
Bench - Fusion Wave and then some
Warm up - ebx5 ebx5
Progression - 135x5 - 155x3
Working Sets - 185x5 - 220x3 - 245x2
PAP Singles - 4 ExPushups 270x1 - 4 ExPushups 305xnope - delt tight AF
Dropped back to 270
Working Progression - 270 x1 x1 - 275 x1 x1 - 280 x1 x1 - 285 x1 x1 - 290 x1 and done
Yano Press - 2x2 - Top down - Limited ROM - +1RM - 6"
Working Sets - 275x2 - 295x2 - 310x2 - 320 x2 x2
Pin Press - Fusion Wave - Bottom up
Progression - 135x2 - 225x2
Working Sets - 245x5 - 255x5 - 265x5 - Begin new wave or variation
Delt Raise - 4x12 - 15x15 - 20x12 - 22.5x12 - 25x12
Hammer Curls - 4x12 - Straight weight - #30 x12 x12 x12 x12
Abs - Standing Cable Crunch - Progressive fun - 60x15 - 70x15 - 80x15 - 85x10 x5 x5
RE: Yano's old man lifts such and so forth - Yano - 07-11-2025
https://www.youtube.com/watch?v=T-8BoWU3XMo&list=RDT-8BoWU3XMo&start_radio=1
July 11 '25 - Iron Abyss / Hatfield Fusion
CAT Mains - limited accessories
199.1 body weight
1325 cals headed to 2800
30 min cardio stat bike - 8.2 miles 126/128 bpm
OK Lets back up to Wednesday - Stretched out , warmed up - started squatting , everything was going good feeling good. Final single was 445 , it was a grinder but I got it , got to the top laughed rather happy with myself and woke up on the floor with the ol lady holding my head , short grand mal , safety arms caught the bar .. fucked up cus I kind of remember hearing the clang of it hitting but that's it.
Thursday is our scheduled rest day so no loss there.
An here we are funky fun and fresh for Friday.
Focused on submax mains today and pushed some volume , see just how sparky n smokey my junction boxes and brain connections are.
Everything went well , moved good , felt good. Bar had good speed to it and stayed in line. I don't really have any complaints , tired and a bit foggy in the head with that , standing in water feeling but that's normal for CAT work. Grampy's electrical system is a bit sketchy.
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 - fast n furious submax - 4x6
Warm ups - ebx5 ebx5
Progression - 150x5 - 200x5 - 240x3 - 290x2 - 330x1
Working Sets - 350 x6 x6 x6 x6
Bench - CAT - speedy speedster submax - 4x6
Warm ups - ebx5 ebx5
Progression - 135x5 - 155x5 - 175x3 - 185x - 225x1
Working Sets - 245 x6 x6 x6 x6
Deads - CAT - yanking n cranking , that's a giggity for sure
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x5 - 315x3 - 365x2 - 405x1
Working Sets - 425 x6 x6 x6 x6
Lat Pulldowns - 5x10 Progressive
Working Sets - 115x10 - 125x10 - 135x10 - 145x10 - 155x10
Incline DB Press - 4x12 Progressive - 2 sets of these are unilateral due to lack of micro plates -
Working Sets - 40x12 - 50x12 - 55x12 - 60x12
Cable Face Pulls - 4x12 Progressive
Working Sets - 30x12 - 35x12 - 40x12 - 45x12
Abs - Mixed Bag o'Fun
Standing Cable Crunch - #75x20
Bent Leg Lifts - 2 sets of 20
Paloff Press - double looped red mini - 2 sets of 20
Band Wood Choppers - double looped red minis - 2 sets of 10