Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=rl9FFZZn...rt_radio=1



Wed Jun 11 '25 - IA / Hatfield Fusion

Heavy Day - Squatz n Accessories

197lbs body weight

1761 cals headed to 2800 for the day

30 min cardio increased tension - 15 before 15 after 8 miles 128/130 bpm - odd that the heart rate is slower with more tension but it is what it is -



Today was rock solid. Body felt good , head was in it , hip n chest held up throughout even reached a bit at the end of main mover and it all came up roses.



Bar moved well , accessories all felt tight with no real discomfort until the very top reps and even then it wasn't murderous just ,, a reminder ache if you will , to be careful.



If I found something to complain about I would just be being an asshole.



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 - SSB - 5x4 grouped singles - IA / Hatfield Fusion

*grouped singles = 1 min limit between reps - no limit between sets *

Warm up - ebx5 ebx5

Progression - 150x5 - 200x4 - 240x3 - 290x2 - 330x1

Working Sets - 375 x1x1x1x1 / x1x1x1x1

*Enter the Wife ?‍♀️ - how come you don't do the ones where you sit down any more ? *

* .... ? ... *

**Enter the Variation** Box + progression

Working Sets -

Low Box - 400 x1 x1 x1 x1

Competition Box - 420 x1 x1 x1 x1

High Box - 440 x1 x1 x1 x1

*Damn Woman*
Dat shit was money !! ?



Anderson Squats - IA/Hatfield Wave - Bumped up

Progression - 150x3 - 200x3

Working Sets - 240x5 - 290x3 - 310x2



Standing Good Morning - IA/Hatfield Wave

Progression - 150x3 - 200x3 - 240x3

Working Sets - 290x5 - 310x5 - 330x4



Zercher Squats - IA/Hatfield Wave

Progression - 140x3 - 230x3

Working Sets - 260x5 - 275x5 - 295x4



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