Yano's old man lifts such and so forth

[Yano]

[MEDIA=youtube]4Fz-mHGXgzs[/MEDIA]



March 7 '25 - Iron Abyss

Squatastic Friday - Peaking Phase Test Week 3

203.8 body weight

1740 cals headed to 3300

Cardio - 100bw squats 15 min stat bike prior / 100bw squats 15 min stat bike after - 8.8 miles total 122/124bpm



WOOOOOOOOOOOOOO! in the timeless words of the Kool Aid man - OH YEAHHHH !!!



Today went really well , bar had decent speed , I hit an extra rep on the reach and locked it out , damn good day all around.



Worked a couple of accessories for fun and called it.



Hack lifts ,,, hardest thing about these is getting the bar up over my giant fat ass haahahahah



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 - Box Squats Comp Height - SSB

Warm up no box straight bar - ebx5 ebx5

Progression - no box straight bar - 135x5 - 225x4 - 315x3 - 365x2 - 405x1

**Swap to SSB add in the box**

Progression - 150x3 - 240x3 - 330x3

Working Set - 420x2

**PAP Pairings - 435x1 + 4 14" Box Jumps - 450x1 + 6 14" Box Jumps - 470x1 +6 14" Box Jumps - 500x1 +4 14" Box Jumps



420

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435

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450

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470

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500*new mini me pr since losing weight last time at 500 or over I was 240

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Power Cleans - 4x4 - 135x4 - 155x4 - 175x4 - 185x4



Hack Lifts - 3x4 - done as singles - 3x4 - 275x1x1x1x1 - 315x1x1x1x1 - 365x1x1x1x1



275

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315

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365

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Abs - Bent Leg Lifts - 4 sets of 30