Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=GWHF5VW2eVQ



June 5 '25 - Iron Abyss / Hatfield Fusion

CAT Deads and accessories

​198.4 body weight

1308 cals headed to 2800 for the day

30 min stat bike - uphill - 15 prior 15 after workout - 130/132 bpm



Today was a good day all around made some adjustments due to Grampy's tricky SI joint but other than that it was straight bomb !



Woke up a bit crooked as I sometimes do , SI out just a bit so I got one side a bit higher feeling than the other but its not fully blown out like it gets, I'm not a walking sideways S



Running shoe on one foot , Chuck on the other to make up the difference in height in my hip (y) :ROFLMAO:



Stretched and Yoga'd much as I normally do to get loose and went to make the donuts.



​Main mover rocked , felt good moved good, speed was there and it had some good pop to it.



Accessories went well , moved well , I did have to adjust pauses a bit , and I swapped out SDL's for some rowing by the end of the session my crooked hinge n lower back had , had enough.



Stretches -

A

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B

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

C

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - IAH Fusion - CAT - speed baby

"You're Gonna Eat Lightning & You're Gonna Crap Thunder"

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3 - 365x2 - 405x1

Working Sets - 455 x2 x2 x2 x2 x2



Rack Pulls - IAH Fusion - hole below knee

Working Sets - 5x405 - 4x415 - 3x495



Paused Deads - IAH Fusion

​Progression - 135x5 - 225x4 - 315x3 - 365x2 - 405x1



​The 405 pause and restart was the first time I felt the soreness in the rib n chest - Jumped to working weight opener

420 x2 ,, ok this is sore but not ouch - so hold up here and perform the proper wave reps is my best guess.

Working Sets - 420x5 - 420x3 - 420x2



At this point my hinge and crooked SI was like ,,,umm excuse me but , FK you , so we scrubbed out SDL's



Enter the Lat Pulldown

Working Sets - 105x10 - 115x8 - 125x3 - 135x2 - 145x1



​Light Tbar Rows - see how the elbow takes it

Working Sets - 110x10 - 120x8 - 130x5 - 140x3 - 150x2 - 160x1



Abs - Bent Leg Lifts - 4 sets of 40