Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=EfM6Ymr2...rt_radio=1

Feb 28 '25 - Iron Abyss
Squat Friday - Peaking Phase Test - Week 3
203 body weight
2470 headed to 3300 - late work out
60 min cardio - 16.8 miles at increased tension - 120/122bpm

Today was a good one , kept to the program for squat progression no big reaches or dumb shit today just solid work in and out quick , clean and quiet.

Everything felt good and had decent speed to it until the end.

Some have noticed my Box Squatting form isn't exactly textbook perfect ,, you are correct !!

With the damage and repair to my hip and left leg combined with being a bit crooked from the stroke Grampy don't move exactly like the diagrams.

I just what I can to keep the flies off me as best I can.

Stretches -
Knees to chest 4x20 sec hold
Pelvic Tilt 2x20 slow reps
Pelvic Raise 2x20 slow reps
90/90 Stretch 3x30 hold
Cobra Stretch 3x30 hold
Dead Bugs 2x15 per side
Bird Dogs 2x15 per side
Side Plank 2x30 sec per side
3 Planks - Flat feet on wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Cat Cows 2x10
Childs Pose 2x1 min hold

Lifts -
Squats - Iron Abyss - SSB - Peaking Week 3
Warm ups - ebx5 ebx5
Progression - 150x6 - 240x5 - 330x4 - 380x3
Work Sets - 405x3 - 420x1
**PAP Pairings - 420x1 + 4 14" Box Jumps - 435x1 + 6 14" Box Jumps - 450x1 + 6 14" Box Jumps - 465x1 + 4 14" Box Jumps

Even during peaking I hate doing just one lift soooo .... a tiny bit extra just cus.

Calf Raises - SSB - 1x3 Tempo Squats with the weight jump - TS count > 3 down 2 in the hole 1 up
Set 1 - TS 240x3 + 20 Calf Raises
Set 2 - TS 260x3 + 20 Calf Raises
Set 3 - TS 280x3 + 20 Calf Raises
Set 4 - TS 300x3 + 20 Calf Raises

Abs - Paloff Press - double looped red mini 4 sets of 12