Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=UIE4UjBtx-o



Sat June 7 '25 - Iron Abyss / Hatfield Fusion

CAT Squats and CAT Accessories - Bandtastic Edition

​197.7 body weight

1478 cals headed to 2800 for the day

30 min stat bike , 30 before /30 after - 8 miles total 130/132 bpm



Today kicked ass , had some fun with the bands , wasn't sure of the math to be honest while I was down there but it felt good in my body and in my head so I went with it ,checking it over we weren't too far off, lil below at the bottom lil over at the top ,, all good in the hood.



Head was fired up for the variations , main mover flew , bar traveled well , everything was right on point



​Set up for Zerchers and thought ok fuck this being nervous so I swapped em out for the front squats , first time since breaking the rib n cartilage.



Kept it light but did use the bands, top set wasn't comfortable but not murderous so I'll take it.



Today was bandtastic , main mover and all accessories.



Andersons we kept to our beginning wave progression instead of jumping to 5 under max just seemed smart and will tie everything in working up in proper waves.



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 -

Squats - CAT - SSB - 5x2 - 280 on the bar + 90# average resistance - bands went from 64 to 108 lbs - Target weight for the day was 360 - maths close enough I reckon

Warm Up - ebx5 ebx5

Progression - 150x5 - 200x4 - 240x3

Working Sets - 280/bands x2 x2 x2 x2 x2 - ( 344 bottom - 388 top )



Banded Anderson Squats - SSB - bands went from 64 to 108 lbs - same settings for all hinge accessories -

Working Sets - 200/bandsx5 - 240/bandsx4 - 290/bandsx3

*Math - Set 1 264b/308t - Set 2 304b/348t - Set 3 354b/398t



Banded Standing Good Morning - SSB - *Math - Set 1 264b/308t - Set 2 304b/348t - Set 3 354b/398t

Working Sets - 200/bandsx5 - 240/bandsx5 - 290/bandsx4

*Math - Set 1 264b/308t - Set 2 304b/348t - Set 3 354b/398t



Banded Front Squats - SSB bands went from 64 to 108 lbs still -

Working Sets - 150/bandsx5 - 200/bandsx3 - 240/bandsx2

*Math - Set 1 214b/258t - Set 2 264b/308t - Set 3 304b/348t



Lat Pulldowns - IA/Hatfield Wave

Working Sets - 110x10 - 120x9 - 130x8 - 140x6 150x4



Low Cable Rows - underhand grip -IA/Hatfield Wave

Working Sets - 90x10 - 100x8 - 110x6 - 120x5 - 130x3



Abs - Paloff Press - double looped red mini - 4 sets of 20