Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=l9PxJfLL...rt_radio=1



June 30 '25 - Iron Abyss - Hatfield Fusion

Dead Monday and Accessories

196.7 bodyweight

1752 cals headed to 2800 for the day

30 min cardio - stat bike uphill 8 miles - 124/126bpm



Today was a good solid work day , didn't hit the top single I wanted but that was completely my fault on the set up , tried it a second time but I had blown my wad so to speak and moved on with a chuckle.



My deadlift set up and pull is quite simply one detonation of Fuck U!! I get my breath n brace lats lock back and I just grab it like it owes me money and shove the world away as I jump into space.



So that being said I have been trying to set up properly , pull slack out of the bar , focus , knees through the window and then drive the legs until the bars above the knees just bit and then close the hinge.



Todays top single I did the knee through the window thing , 1 ,, 2 ,,, 3 ,,, go ,, brain went ,, do we go on 3 or it is 3 annnn go ? ohhh fuck it just go just go ... legs had already began to extend again like I was going to a 4 count so I basically stiff leg deadlifted 540 to my knees , couldnt bring my hips through and was not going to fight it and hitch it up strong man style risking compressing my spine again so I let her fall.



Tried it again after a few min but even using my normal grab n go , I had no gas left for a max pull .. just laughed and moved on.



Everything moved good felt good , bar traveled well. I got complaints or issues , it was just me trying to be too technical and end up screwing the pooch , repeat main next week n move on.



Some different sets n reps today , I think it will all come out well in the end.



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 - Fusion Wave - PAP Heavy

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3

Working Sets - 325x5 - 385x3 - 435x2

PAP Singles - 4 x 34-36" broad jumps 480x1 - 4 x 35-36" broad jumps 540x fucked it up *repeat next week



Rack Pulls - Push me Pull you session - 2x2 Progression through Fusion Wave - hole below knee - 2 x conventional 2x sumo

why > I have no idea just seemed like it would be fun to try - so 2 reps conventional then reset 2 sumo and progress

Progression - 135 x2c x2s - 225 x2c x2s - 315 x2c x2s - 405 x2c x2s - 455 x2c x2s

Wave Progression numbers but still 2x2 - 480 x2c x2s - 540 x2c x2s - 585 x2x x2s



Deficit Deads - 2 inch - Wave Progression - Sub max for reps

Progression - 135x8 - 225x5 - 315x3

Working Sets -365 x5 x5 - 385 x5 x5 - 405 x5 x5 *2/3 min pause between only between sets , reps were groups



Sumo - from the floor - doubles to infinity - Sub max for reps

Progression - 135x2 - 225x2 - 315x2 - 365x2

Working Sets - 385 x2 x2 x2 - 395 x2x2 x2 - 405 x2 x2 x2



Lat Pull downs - Long Fusion Wave

Working Sets - 110x10 - 120x10 - 130x10 - 140x10 - 150x10 *Begin new wave



Low Cable Rows - Long Fusion Wave

Working Sets - 90x10 - 100x10 - 110x10 - 120x10 - 130x10 *Begin new wave



Abs - Bent Leg Lifts - added a set - 5 sets of 20