Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=w8AwYcf2...rt_radio=1



June 28 '25 - Iron Abyss / Hatfield Fusion

CAT Squat Saturday and Accessories - Fast n Furious

197.7 bodyweight - whoosh

1320 cals headed to 2800 for the day

30 min cardio - Stat bike uphill 8 miles 126bpm



In the timeless words of the great American hero , John McClane - Yippy Ki-yay Motherfucker !!



Today was bomb for power n strength , discipline took over for motivation. Damp rainy just had the ho-hum's most of the day , hips a bit achey , leg , shoulder , neck , orbital socket ... just one of them days where everything takes the edge off it but it's still there.



Got the music going , got stretched out , warmed up and slowly the brain started to come online bank by bank until it was all lit up green and ready to go. Time to make the donuts.



Main moved GREAT not often I say that , good , well , ok ,, but today was just a fucking stomper at 380 , everything had a pop to it , moved well , moved fast for what it was.



Due to Main moving so well , I got a bit jiggy with it and while I had that set up I worked some 2x2 box squats up as close to our Reverse Andersons as possible. Was fun and showed me where I'm at strength wise for now. I got no complaints at all.



Rest of the accessories moved well, felt good. Looks like the waves will have to increase 10 at a time across all 3 waves instead of 20 ,it just moves better , feels better , like work and not death.



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 - CAT speedy - SSB - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 150x5 - 200x3 - 240x2

Working Sets - 255x5 - 305x3 - 340x2

Working Singles - 380 x1 x1 x1 x1 x1



Box Squats - 6x2 to Infinity - High Box - 15" ROM - SSB

Working Sets -150x2x2 - 240x2x2 - 330x2x2 - 390x2x2 - 420x2x2 - 470 x1 x1 - oy vey hahahaah



Reverse Anderson Squat - SSB - Overload Top Down - 2x2 - Reset to 5" ROM

Progression - 240x2 - 330x2 - 420x2 - 470x2

Working Sets - 530 x2 x2



Anderson Squats - SSB - Bottom Up - Fusion Wave

Progression - 150x2 - 240x2 - 290x2 - 330x1

Working Sets - 350x5 - 360x3 - 370x2



Seated Good Mornings - SSB - Fusion Wave

Progression - 150x2 - 240x2 - 290x2 - 330x1

Working Sets - 350x5 - 360x3 - 370x2



Zercher Squats - Straight Bar - Fusion Wave

Progression - 135x2 - 225x2 - 275x2

Working Sets - 305x5 - 315x3 - 325x2



Abs - Paloff Press - Double looped red mini's - 4 sets of 20