Yano's old man lifts such and so forth

[Yano]

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



July 7 '25 - Iron Abyss - Hatfield fusion

Monday - PAP and Accessories

199.6 body weight

1184 cals headed to 2800

30 min cardio 8 miles stat bike - 126bpm



Today sucked shit hahahaahha. Hot AF humid , no strength , no get up and go , just dog shit on a stick.



Top end was just not there , fatigue , tired , cns ,, pick an excuse out of the hat, just nothing heavy wanted to move.



Got done what we could and called it, live to fight another 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 - Fusion Wave - PAP

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3

Working Sets - 325x5 - 385x3 - 435x2

PAP Singles - 4 Broad Jumps 46/47" 480x1 - 4 Broad Jumps 46/48" 540xshins *nope



Rack Pulls - Fusion Wave - Lowest hole available - high matt pull/block pull style

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

Working Sets - 485x5 - 545x3x1 - 590x1 xnope hahaha weak aF today



Deficit Deads - 2" - Fusion Wave

Progression - 135x5 - 225x5

Working Sets - 280x8 - 325x5 - 385x3 - 435x1 xnope haaaahahaahah WTF today



Abs - Bent Leg Lifts 4 sets of 20