Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=kMEz4cFMlZE



June 4 '25 - Iron Abyss/Hatfield Fusion

​Heavy Squat Wednesday / Accessories

199.1 body weight

1163 cals headed to 2800 for the day

30 min stat bike uphill - 130/132 bpm



​Today was smooth like rich creamery butter. Sets n reps moved well , felt good , chest was a bit tight under working load but we auto regulated like yesterday and got all our reps in without and sandbagging on main.



Put Anderson's in as the main Acc - out of order for percentage in the beginning but I had to know where I fall to set up the wave for these and I wanted a semi fresh lower to do it. Hopefully it wasn't just fluff wasting time.



​The Andersons moved good off the pins , had good speed and I got higher than I thought to be honest all things considering. SCORE !!



Heads in a good spot seeing the numbers move and healing up , i got nothing to complain about.



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 - 5x4 - IA/Hatfield

Warm up - ebx5 ebx5

Progression - 150x4 - 200x3 - 240x2 - 290x1 - 335x1

Working Sets - 375 x4 x4 x3 x3 x3 x3



Anderson Squats - wave progression to doubles - IA/Hatfield

Progression - 150x5 - 200x3 - 240x2

Doubles to the top - 290x2 - 310x2 - 330x2 - 350x1+1



Standing GM - IA/Hatfield

Progression - 150x2 - 200x2 - 240x2

Working Sets - 290x5 - 310x4 - 330x3



Zerchers - IA/Hatfield

​Progression - 135x2 - 185x2 - 225x2

Working Sets - 260x5 - 275x4 - 295x3



Standing Cable Crunches - #70 - 4 sets of 20