Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=7AxdIXBi...Gq94AaABAg



June 23 '25 - Iron Abyss / Hatfield Fusion

Dead Monday and Accessories

199.8 body weight after Sunday refeed

1460 cals headed to 2800 for the day

30 min cardio - uphill stat bike 8 miles 126 bpm



Today was hot humid as fuck and just miserable out. Gym stayed coolish , at least lower than ass crack n armpit temperature an we got to making the donuts.



Today wasn't a high energy day with the heat but the head and heart were in it and sometimes that's all you need.



Fucked up a bit on the sumo rack pulls, forgot what I had worked out with my assistant Forge for optimal sets and reps , sooooo I just did some shit (y)?:love:



Main mover went good , final single puts us 5lb over our world record so that made me laugh like an evil scientist muahahaha and such.



Took a few seconds to smile and stroke my ego , it's nice to realize that was once a , fuck God please let me pick this up is now a training weight.



535 moved like it should of , it wasn't fast but it was far from a grinder , good solid working rep with a nice fat head rush at the end to give ya that warm wobbly feeling.



MMMMM CNS shockwaves and dopamine that's why we do this shit !!! Free Drugs :ROFLMAO:



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 - Fusion Wave - PAP

Warm up - ebx5 ebx5

Progression - 135x4 - 225x3 - 275x2

Working Sets - 320x5 - 380x3 - 430x2 -

PAP Singles

4x36"/39" Broad Jumps 475x1

4x37"/40" Broad Jumps 535x1*moved well , not fast but no grind



Rack Pulls - Conventional - Hole Below Knee - Fusion Wave

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

Working Sets - 470x5 - 530x5 - 575x4



Deficit Deads - 3" - Fusion Wave

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

Working Sets - 420x5 - 425x4 - 450x3



Sumo Rack Pulls - Hole Below Knee - 5x5

Toes out to the rack - bar close to my balls as I could get ,, lovely - shit just popped right up til the end , it's kind of funny

​Progression - 135x3 - 225x3

Working Sets - 275x5 - 315x5 - 365x5 - 405x5 - 455x5



Lat Pulldowns - Fusion Wave

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



Low Cable Rows - Fusion Wave

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



Abs - Bent Leg Lifts - 4 sets of 40