Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=a3F4JBRh...H&index=40



June 19 '25 - Iron Abyss / Hatfield Fusion

CAT Deads and Accessories - Speedy Brutality

197.6 body weight

2222 cals headed to 2800 for the day - late post

30 min cardio - Stat bike uphill 8.05 miles - 126/128 bpm



WOOOOOOOO! WOOOOOOOOOOO!! It was all there again today. Boiler hot AF , belly full coal , we got up to speed and it was Pain Train rolling !!



Bar moved good , body felt good , head felt good .. fuck me running ! Dream Sequence.



Everything moved like it was intended too , CAT work had all its pop , the heavy work moved with purpose slow n steady. I really got nothing to bitch about.



Swapped out RDL's today after the first part of the session was hingey AF so we closed out with Ham Curls , I don't think that hurt us any.



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 -

DEDZ - CAT - Speed - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 135x3 - 225x3

Working Sets - 315x5 - 375x3 - 425x2

Working Singles - 475 x1 x1 x1 x1 x1



​Conventional Rack Pulls - Fusion Wave

Progression - 135x4 - 225x3 - 315x2 - 405x1 - 455x1

Working Sets - 470x5 - 530x4 - 575x3



Sumo Rack Pulls - Fusion Wave

​Progression - 135x1 - 225x1 - 315x1

Working Sets - 370x5 - 395x5 - 420x4 - 475x3 - 525x2

Holy Shit I did it Single - 545x1 * heaviest thing I ever sumo'd



545 Sumo Rack Pull -- It's UGLY hahaah

https://streamable.com/0v5ak5



​Ham Curls - 4x12 - Burned em out with light weight

Working Sets - 45x12 - 55x12 - 60x12 - 65x12



Lat Pulldowns - Fusion Long Wave

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



Low Cable Rows - Fusion Long Wave

Working Sets - 90x10 - 100x10 - 110x9 - 120x8 - 130x7



​Abs - Bent Leg Lifts - 4 sets of 20