Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=FNdC_3LR...P3ujavvTAc



June 26 '25 - Iron Abyss / Hatfield Fusion

CAT Deads and Accessories - Riding the lightning

199.6 bodyweight - ice cream last night muaahhahaha

1576 cals headed to 2800 for the day

30 min stat bike - uphill 8.1 miles - 126bpm



Today was a good solid work day , main rocked the house , bar traveled well had good speed and pop to it , nothing magical but it moved like it should have for CAT work up until the final rep.



Accessories went well , lil off on the very top end but that's why we work in waves , no shame in our game we work til we can't and smile.



Sumos to finish up were a fun challenge hit em in sets of 3 fast as I could control em without a bounce , touch n go's but no crashing to the floor.



Ran the sumo's with straight weight on the bar and used bands for the progression was a fun change and a challenge by the time it was over , called it when they slowed down.



Lats by the end of pulling work had , had enough so I swapped the heavy long wave out for more of a pump and blood in and out type of thing , nothing pulled just tired and sore , left armpit/lat area aint real fond of me reaching over my head right now hahahaaha.



10/10 stars all the same , pain just let's ya know your still alive and on the green side of the grass , I'll take that all 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 -

Deads - CAT - Fast as we can pull em

Warm up -ebx5 ebx5

Progression - 135x4 - 225x3 - 275x2

Working Sets - 315x5 - 380x3 - 430x2

Top Singles - 475 x1 x1 x1 x1 x1



Rack Pulls - Fusion Wave - Hole Below Knee

Progression - 135x5 - 225x4 - 315x3 - 405x2 - 455x1

Working Sets - 470x5 - 530x5 - 575 x3 x2 - Repeat for the full 5



Paused Deads - Fusion Wave - 2 count - slow not like a douche

Progression - 135x2 - 225x2

Working Sets - 310x5 - 370x4 - 450*should of been 420*x3+1



Sumo - From the floor - wider stance - toes "near the rings" - Triples - Band Progression - 2 red +75 - 4 red +150 - 2 grey +336 - 2 grey 2 red + 411 - 2 grey 4 red +486 at the tops

Progression - 135x3 - 225x3

Working Sets - 315+75 x3 - 315+150 x3 - 315+336 x3 - 315+411 x3 - 315+486 x3*got slow but it felt good called it WOOO!!!!



Lat Pulldowns - High Rep 5x15 - sub max to normal opener

Working Sets - 85x15 - 90x15 - 95x15 - 100x15 - 110x15



Standing Rows from high cable - underhand grip - High Rep 5x15 sub max to normal opener

Working Sets - 70x15 - 75x15 - 80x15 - 85x15 - 90x15



Abs - Bent Leg Lifts - 4 sets of 40