Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=Z1Najo_8...rt_radio=1



June 16 '25 - Iron Abyss / Hatfield Fusion

Dead Monday and Accessories

197.9 body weight

1220 cals headed to 2800

30 min cardio - stat bike uphill - 8 miles - 126/128 bpm



Today felt proper. Groovy. Right on. Felt good and felt strong.



I am Godzilla and today the platform was Japan.



Good speed , good head , good fire , I got no complaints. Short wave for the win. Everything kept its pop and snap right til the end.



Final rep on deads at 530 moved slow but not a grinder at all , didn't fly , just a nice solid rep that felt on point. That ties my WR and it feels good having it move like that , onward n upward we go.



​Chest felt good today with no real noticeable ache and the elbow felt good up until the last set of underhand low rows , not bad just letting me know i'm alive.



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

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

​C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deadz - Fusion Short Wave

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x5

Working Sets - 315x5 - 375x3 - 425x2 - 475x1 - 530x1



Rack Pulls - Fusion Wave - Hole Below Knee

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2

Working Sets - 470x5 - 530x3 - 575x2



Deficit Deads - Fusion Wave - 3" def

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2

Working Sets - 420x5 - 425x3 - 450x2



SDL - Fusion Wave - Floor To Hole Below Knee

Progression From Floor - 135x5 - 225x5 315x5

Working Sets - 1st hole 370x5 - 2nd hole 395x4 - 3rd hole 420x3



Lat Pulldowns - Long Fusion Wave

​Working Sets - 110x10 - 120x10 - 130x10 - 140x8 - 150x6



Underhand Low Cable Row - Long Fusion Wave

Working Sets - 90x10 - 100x10 - 110x8 - 120x7 - 130x6



Abs - Bent Leg Lifts - 4 Sets of 40