Yano's old man lifts such and so forth

[Yano]

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



June 25 '25 - Iron Abyss / Hatfield Fusion

PAP Wednesday Squats and Accessories

199.0 body weight

1368 cals headed to 2800 for the day

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



Today was two scoops of FUCK YEAH !! with a side order of C'MON MOTHERFUCKER !!! Served hot and angry.



Everything just clicked today , heat index was down a bit only 88 today but not as humid so its miserable out but not , fucking miserable hahahaah. I'll take it !!



Today was fire , bar moved well , tracked well , form stayed tight across the lifts.



Main mover was fire right up to the final rep at 430 even sunk just a hair extra on it and hit a touch n go off the pins not miles deeper just an inch or so .. came up slow n steady no wonky wobbly shit , held it at the top for a 2 count and walked it in.



Accessories all fired off well with no complaints , damn solid day.



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 -

Squats - SSB - Fusion Wave

Warm up - ebx5 ebx5

Progression - 150x3 - 200x3 - 240x3

Working Sets - 255x5 - 305x3 - 340x2

PAP Singles - 4 14" Box Jumps 380x1 - 4 14" Box Jumps 430x1



Top Down Anderson Squats - SSB - 2x2 Progressive ROM

​#515 across all sets

Working Sets -

5" ROM - x2

7" ROM - x2

9" ROM - x2 x2

11" Rom - x2 x2 *son of a bitch hahaa



​Anderson Squats - SSB - bottom up - Fusion Wave

​Progression - 150x3 - 200x2 - 240x1

Working Sets - 290x5 - 310x5 - 330x5 - Begin new wave



Standing Good Morning - SSB - Fusion Wave

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

Working Sets - 350x5 - 370x3 - 390x2



Front Squats - Backward SSB - Fusion Wave

Working Sets - 150x5 - 200x5 - 240x5 - Begin new wave



TBar Rows - Fusion Wave

​Working Sets - 160x5 - 190x5 -210x5 - Begin new wave



Abs - Split Fun

Band Wood Choppers - double red mini - 2x20

Paloff Press - double red mini - 2x20