Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=kFlRmooF...1Y&index=6



Mon Jun 9 '25 - IA/Hatfield Fusion

Dead Monday and Accessories

197.9 body weight

1347 cals headed to 2800 for the day

30 min cardio increased tension again 1/4 turn - 8 miles 130 bpm



Today was a good day , lil off at the top but all in all a solid damn days work with nothing to complain about lookin back at it.



Bar moved well , energy was there , head was into it.



Rib n hip were with me til the very top rep so that was bonus.



Good solid day all around , tired but i feel good about it all even if the sets n reps were a lil wonky. See how it call comes out in the wash after the full assessment.



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 - Wild Wacky and Wonderful Bullshit

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x5 - 315x5 - 365x5 - 405x3 - 455x2 475x1 - 495x1 - 530 - to just above the knees , chest was burning and I put it right down.

*Dropped to our proper set for Hatfield kind of

5x3ish- 475 x3 x3 x2 x2 x1 x1 x1 x1 x1

** So deads were a little weird on sets n reps but all in all I think we got some solid work done **



Rack Pulls - IA/Hatfield Fusion

​Progression - 135x5 - 225x5 - 315x5

Working Sets - 405x5 - 475x4 - 525x3



Deficits - IA/Hatfield Fusion - 3"

*With the chest already a bit sore we autoregulated a bit*

Progression - 135x5 - 225x5 - 315x5 - 365x5 - 405x5

Working Sets - 420 x1 x1 x1 x1 x1

*should of been our opening set of 5



RDL - IA/Hatfield Fusion

*With the chest a bit sore I set low pins and basically did a rest/pause RDL and back up to keep tension but not have to put the full reverse on the chest attachements *

Progression - 135x5 - 225x5 - 315x5

Working Sets - 370x5 - 395x3 - 420x2



Lat Pull Downs - IA/Hatfield Fusion

Working Sets - 110x10 - 120x10 - 130x10 - 140x8 - 150x7



Low Cable Rows - IA/Hatfield Fusion

Working Sets - 90x10 - 100x9 - 110x7 - 120x6 - 130x5



Abs - Bent Leg Lifts - 4 sets of 40