Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=pBZs_Py-...4&index=18



May 21 '25 - Iron Abyss/Hatfield Fusion

Testing Week 1

Squat down on it Wednesday

199.9 body weight

1461 cals headed to 2800 for the day

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



​Today was golden , bar moved well , head was into it, body feels good.



Ate good , slept good , fuck I feel like a shiny new penny.



Squats went and moved well right up to the final set, last rep was a slow but not a killer grind. Was what I expected honestly.



​Short heavy waves for the accessories felt good and it makes the work out pick up momentum in your head you get that 5 set done and feel instantly fired up for the 3 set mentally.



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 -

Squats - IA/Hatfield - 5x3 -

Warm ups - ebx5 ebx5

Progression - 150x3 - 240x3 - 290x2 - 330x1

Working Sets - 375 x3 x3 x3

​*PAP Sets - 4 box jumps 20 inches 375x3 - 4 box jumps 20 inches 375x3 - definite change in speed n feel on the first 2 squats , 3rd not so much



Paused Deads - Fusion Wave

Freebies - 375x3 forgot I was doing pauses (y)
Redo

Working Sets - 375x5 - 395x3 - 415x2



Good Mornings - top down tempo slow 2 count stop on pins back up -

Working Sets - 230x5 - 265x3 - 300x2



Zerchers - Fusion Wave

Working Sets - 240x5 - 275x3 - 315x2



Wide Grip RDL - Pinkys at the rings - Fusion Wave

​Working Sets - 240x5 - 275x3 - 315x2



Abs - Standing Cable Crunches - 60x15 - 65x15 - 70x15 - 75x15