Yano's old man lifts such and so forth

[Yano]

Another bad ass workout!!

Thanks man , going to testing out a new system im working on in the next few weeks, a mix of my Iron Abyss and Fred Hatfields 5x2/5x3 work , should be a lot of fun.

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https://www.youtube.com/watch?v=1ZxZc0zNJZ8



​May 19 '25 - Iron Abyss/Hatfield Fusion

Testing - Week 1

Monday - Deadz n Stuff

203.4 lbs after refeed on Sunday

1485 cals - headed to 2800 for the day

30 min cardio stat bike uphill - 8 miles - 130/132 bpm



In the timeless words of that great American philosopher John McClane , immortalized in the documentary Die Hard

- Yippee Ki-Yay Motherfucker !!!



Bar moved great , good speed good travel , rack pulls popped , elbow is warm and thick feeling but no pain to speak of or discomfort and I can still pick up my coffee cup , bonus !!



Today felt freaking great !! Volume feels good , intensity is up there but it's not murderous. I feel like i've put in a damn good amount of work but I'm not dead inside and my cns isn't shaky feeling or like im standing in water up to my waist rocking with the waves.



Started out by just flossing the elbow with a red mini , put 10lbs on the cable and used the band for my handle soon as the weight started to move i hit another rep ,, no weight really just flossing ,bump bump bump bump - 5 sets of 20



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

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 - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

DEDZ - IA/Hatfield Fusion

Warm ups - ebx5 ebx5 - 135x5 - 225x3 - 315x2 - 405x1 - 435x1

Working Sets - 475 x3 x3 x3 x3 x3



Rack Pulls - IA

Working Sets - 465x5 - 525x3 - 570x2



​Lat Pulldowns - IA

Working Sets - 110x10 - 120x5 - 140x3 - 150x2 - 160x1



T Bar Rows - IA

Working Sets - 120x10 - 140x5 - 165x3 - 185x2 - 205x1



Low Cable Rows - underhand grip - IA

Working Sets - 115x10 - 130x5 - 150x3 - 170x2 - 185x1



Bent Leg Lifts - 4 sets of 30