Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=X3mRasO5bvo

March 14 '25 - Iron Abyss
Skwatz - Peaking Phase Test Week 4
204.1 bodyweight
1670 cals headed to 3300
Cardio - 100 bw squats 30min stat bike 8.5 miles - 120bpm

Today was fun , switched things up and played with the safeties a bit worked a couple of squat variations.

Last day of peak testing I've already exceeded where I wanted to hit so today was a fun change but I think we still got in solid work.

Hips feel strong , knee on the right side is calming down and doesn't feel so "full". 10/10 stars

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 - Feet on wall - Right Side - Left Side - 30 sec each
Superman's 3x30 sec
Cat Cows 2x10
Childs Pose 2x1 min hold



Lifts -
Squatz - sub maximal variations
A - Straight Bar - No Box

Warm up - ebx5 ebx5

Progression - 135x3 - 185x3 - 225x3 - 275x3 - 315x3 - 365x3 - 405x3* last years meet squat final weight - 425x1*PR for this block Comp Squat

B - SSB - Comp Box -

Progression - 150x3 - 200x3 - 240x3 - 290x3 - 330x3 - 380x3 - 420x3 - 440x2 - 460x1

​C - Tempo Work - Because self torture is fucking fun damn it !!

So these are like a bastard child of a Paused Squat/Tempo

3 down - Release at the bottom on the pins keeping tight - 1 up Big Boom

SSB - No Box

Build up - 150x5 - 200x5 - 220x5 - 240x5 - 260x5

Progressive Overload til out of gas - 280x5 - 300x4 - 320x3 - 330x2 - 340x1

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