Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=2220MdXV...-&index=98



July 2 '25 - Iron Abyss / Hatfield Fusion

PAP Squats and Accessory Wednesday

197.4 body weight

1642 cals headed to 2800

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



Today was fucking squatastic !! Main moved well , hit our top single in decent form , not the best it's worth repeating I think to clean it up we'll see



Bar moved good , traveled well , speed was there for what we needed , I got no complaints . Strength was there , head was into it .. slow feeling day but it all only took 2 hours including the warm ups n stretching.



Banger of a workout 10/10 stars



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 - PAP - SSB - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 150x4 - 200x3 - 240x2

Working Sets - 265x5 - 315x3 - 350x2

PAP Singles - 4 14" Box Jumps 380x1 - 4 14" Box Jumps 440x1 *slow n grindy but full ROM



Reverse Andersons - Top Down - SSB - Overloaded 2x2 - Limited ROM

Working Sets -

5" ROM - 470x2

5" ROM - 530 x2 x2

7" ROM - 530 x2 x2



Anderson Squats - Bottom up - SSB - Fusion Wave

Progression - 150x3 - 240x2 - 290x1

Working Sets - 350x5 - 360x4 - 370x3



Seated GM - SSB - Fusion Wave

Progression - 150x3 - 240x2 - 290x3

Working Sets - 350x5 - 360x4 - 370x3



Front Squats - SSB - Fusion Wave

Progression - 150x3 - 200x2

Working Sets - 240x5 - 250x3 - 260x2



TBar Row - Fusion Wave

Progression 45x5 - 90x4 - 135x3 - 185x2

Working Sets - 220x5 - 230x3 - 240x2



Abs - Paloff Press - Double looped red mini's - 5 sets of 20