Yano's old man lifts such and so forth

[Yano]

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



​June 14 '25 - Iron Abyss / Hatfield Fusion

CAT Squats and Accessories

197.7 bodyweight

2460 cals headed to 2800 - late post not a feeding frenzy

30 min cardio - Stat bike 8 miles uphill - 128/130 bpm



How best to sum up the days events.

Ahhh yes , in the word's of the great American stoic philosopher - Theodore "Ted" Logan - " Excellent !! "



Damn solid day today , holy shit it's nice to able to move a bar with some purpose again not just intent.



​Pushed main mover a bit , speed kept up , bar traveled well , hips were with it, chest felt good right til the end of the day.



Stretches -

1

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

2

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

Planks - 3x30sec each hold - flat - left - right

3

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

SKWATZZZZ - CAT - SSB - R2D2 - AFLCIO an all that good shit - Bands - Chains - 85 in bands at the top 45 at the bottom - 70lbs of chains with the added shit 1 inch plates -

Warm ups - ebx5 ebx5

Progression - bands x2 - bands/chainsx2 - 150/bands/chainsx2 - 200/bands/chainsx2 - 240/bands/chainsx2 -

Working Sets - grouped singles 1/1 - up the ladder

290/85/60 x1 x1 - 310/85/60 x1 x1 - 330x/85/60 x1 x1 350/85/60 x1 x1* 495 at top exceeds WR for my bracket by 10

360/85/60 x1 x1* 505 at top

370/85/60 x1 x1* 515 at top - first sign of speed drop called it



Final single - 515 at the top - 197.7 bodyweight

https://streamable.com/mbx7x2



Anderson Squats - SSB - Fusion Wave - moved real well today

Working Sets - 240x5 - 290x4 - 310x3 - pushed 330x2



Seated GM - SSB - Fusion Wave - Wave Complete - Begin New

Working Sets - 290x5 - 310x5 - 330x5



Front Squats - SSB - Fusion Wave - felt good until last rep just dull ache from the healing no actual pain -

Working Sets - 150x5 - 200x4 - 240x3



TBar Rows - Short Fusion Wave

Working Sets - 160x5 - 190x3 - 210x2 - 220x1



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