Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=_JmUe9Gt...eXICb06_2V-



July 4 '25 - Iron Abyss / Hatfield Fusion

Main movers - Combination day of fun

196.8 body weight

2397 cals headed to 2800 for the day - late post after supper

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



Today was a bit of a full body thing. With states just 9 weeks out its time to dial things back a bit and move to a 4 day week. So today I hit all 3 main movers and main accessories , a mix of abs and called it good.



Everything felt real good , did some reaching over the top working dynamic and it all moved good , felt good and was a ton of fun. Ran it in meet day order so squats bench n deads.



Head was in it , body felt good, forge was stoked and hot enough to melt brimstone WOOOOOOOOOOOOOO! good shit all aorund.



Stretches -

Upper -

Band Press 2x10

Band Pull 2x10

Cable Facepull #20 - 2x10

Cable delt raise #10 - 2x10

Band Y Raise 2x10



Lower

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 - Dynamic - 84" with the bands + 107ish + #45 chains - round to 150

Warm up - ebx5 eb/150x3

Progression - 150/150x5

Working Sets - 200/150x5 - 240/150x3 - 290/150x2

Top Singles - 310/150 x1 x1 x1 x1 x1

Reach Singles - 330/150 x1 - 350/150 x1 *500 at the top - this felt good



Reverse Andersons - Top Down - SSB - Dynamic - 2x2 - 84" with the bands + 107ish + #45 chains - round to 150 - 7" ROM from standing to pin

Progression - 330/150 x2 - 420/150 x2 -

Working Sets - 510/150 x2 x2



Bench - Fusion Wave - Dynamic - 42" with the bands + 60ish + #45 chains - 105

Warm ups - ebx5 eb/105x5

Progression - 135/105 x5 160/105 x5

Working Sets - 185/105x5 - 195/105x3 - 205/105x2

Working Singles -210/105 x1 x1 x1 x1 x1

Reach Singles - 215/105 x1 - 220/105 x1 - 225/105x1 - *330 at the top , grinder but it felt good



Yano Press - Top Down - Dynamic - 2x2 - 42" with the bands + 60ish + #45 chains - 105 - 6" ROM from pressed to pins

Progression - 275/105 x2 x2

Working Sets - 310/105 x2 x2 *415 at the top , heavy AF but it moved ok



Deadlifts - Dynamic - Fusion Wave - Grey bands - #230 at the bottom to #336 at the top

Progression - 135/336x5 - 225/336x4

Working Sets - 275/336x5 - 315/336x3 - 365/336x2

Top Singles - 405/336 x1 x1 x1 x1 x1



Rack Pulls - Fusion Wave - straight weight

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

Working Sets - 485x5 - 545x3 - 590x2

Reach Singles - 615x1 - 665x1



Abs - Mixed Bag

Paloff Press - x20 x20

Bent Leg Lifts - x40

Standing Cable Crunches #70 - x20 x20

Double mini band woodchoppers - x20 x20