Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=0lvbFLqKbPs



May 22 '25 - Iron Abyss/Hatfield Fusion

Test Week 1 - Speed Dead Thursday CAT Edition

199.3 body weight

1896 cals headed to 2800 for the day

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



Today was fun , head was into it, body felt good, ate a pile of food ,slept ok , not the best but decent. Was a good day.



Main deads had good speed ,felt proper , had decent movement and pop for 450.



Hit sumos for the main accessory , and it was what I expected lol a lot of odd setting up and fucking around until it felt ok.



In the end as short as I am I don't have to worry about bringing my hips forward all that much , by the time i push away with my legs , i'm upright , I'm its not proper but it felt good.



The sets of 6 I had to slow down a bit to get right I filmed one fast one and it was horrible , looks like some kind of fucked up SDL thing.



Elbow did not want Meadows Rows yet, subbed in another round of Lat Pulldowns for em



All in all 10/10 stars, was damn good time.



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 -

Deads - Abyss/Hatfield Fusion 5x2 CAT

Warm ups - ebx5 ebx5

Progression - 135x2 - 225x2 - 315x2 - 365x1 - 405x1

Working Sets - 455 cus its easy plating - x2 x2 x2 x2 x2



Final set of doubles at 455

https://streamable.com/y0yd7d



Sumo Deads - Abyss /Hatfield Fusion 4x6 CAT

Progression - 135x3 - 225x3 - 315x3 - 365x3

Working Sets - 375 x6 x6 x6 x6



Final Set of 6 fast as I could pull , its horrible hahahaah

https://streamable.com/q6u4zl



An cus I had to know just where I could reach too

1 ugly 455

https://streamable.com/ve8ce8



Pendlay Rows - IA

​Working Sets - 155x10 - 175x5 - 210x3 - 235x2 - 260x1



Lat Pulldowns - IA

Working Sets - 115x10 - 120x5 - 145x3 - 155x2 - 165x1



Shrugs - IA

Working Sets - 170x10 - 195x5 - 230x3 - 260x2 - 285x1



Abs - Bent Leg Lifts - 4 sets of 40