Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=bo-pJKayPrA



Monday June 2 '25 - Iron Abyss Hatfield Fusion

Healing - Testing Limits - Dead Monday

199.4 body weight

1242 cals headed to 2800 for the day

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



Ok today was right on the money for mind body and soul but we went off the reservation for sets n reps... WTF sometimes ya gota just roll the dice n move your mice



Everything felt good today, hip , chest, elbow , we all kind of came to an agreement for the first time in a couple of weeks, it was nice.



Bar moved good , had speed , travel was tight I got no complaints.



I blew sets n reps today but did exceed expected numbers, hopefully it all comes out right in the was and wasn't just a wasted day.



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 - IA/Hatfield Fusion

No sets n reps I just pulled

Warm up - ebx5 ebx5

Working Progression - 135x4 - 225x3 - 315x2 - 405x2 - 455x1+1 - 475x1 - 500x1 - 525x1*felt good moved good , chest was tight called it here with a smile



Rack Pulls - Hole Below Knee - IA/Hatfield Fusion

Again I just pulled

Working Progression - 135x5 - 225x4 - 315x3 - 405x2 - 455x2 - 495x1+1 - 545x2 - 575x1+1



Deficit Deads - IA/Hatfield Fusion - 3"

Working Sets - 420x5 - 435x2 - 450 x1 sore chest x1



RDL - IA/Hatfield Fusion

Working Sets - 370x5 - 390x3 - 420xouch - backed down to 405x1+1 chest feels stiff - little sore but not painful



Abs - Bent Leg Lifts 4 sets of 20