Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=T-8BoWU3...rt_radio=1



July 11 '25 - Iron Abyss / Hatfield Fusion

CAT Mains - limited accessories

199.1 body weight

1325 cals headed to 2800

30 min cardio stat bike - 8.2 miles 126/128 bpm



OK Lets back up to Wednesday - Stretched out , warmed up - started squatting , everything was going good feeling good. Final single was 445 , it was a grinder but I got it , got to the top laughed rather happy with myself and woke up on the floor with the ol lady holding my head , short grand mal , safety arms caught the bar .. fucked up cus I kind of remember hearing the clang of it hitting but that's it.



Thursday is our scheduled rest day so no loss there.



An here we are funky fun and fresh for Friday.



Focused on submax mains today and pushed some volume , see just how sparky n smokey my junction boxes and brain connections are.



Everything went well , moved good , felt good. Bar had good speed to it and stayed in line. I don't really have any complaints , tired and a bit foggy in the head with that , standing in water feeling but that's normal for CAT work. Grampy's electrical system is a bit sketchy.



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 - fast n furious submax - 4x6

Warm ups - ebx5 ebx5

Progression - 150x5 - 200x5 - 240x3 - 290x2 - 330x1

Working Sets - 350 x6 x6 x6 x6



Bench - CAT - speedy speedster submax - 4x6

Warm ups - ebx5 ebx5

Progression - 135x5 - 155x5 - 175x3 - 185x - 225x1

Working Sets - 245 x6 x6 x6 x6



Deads - CAT - yanking n cranking , that's a giggity for sure

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x5 - 315x3 - 365x2 - 405x1

Working Sets - 425 x6 x6 x6 x6



Lat Pulldowns - 5x10 Progressive

Working Sets - 115x10 - 125x10 - 135x10 - 145x10 - 155x10



Incline DB Press - 4x12 Progressive - 2 sets of these are unilateral due to lack of micro plates -

Working Sets - 40x12 - 50x12 - 55x12 - 60x12



Cable Face Pulls - 4x12 Progressive

Working Sets - 30x12 - 35x12 - 40x12 - 45x12



Abs - Mixed Bag o'Fun

Standing Cable Crunch - #75x20

Bent Leg Lifts - 2 sets of 20

Paloff Press - double looped red mini - 2 sets of 20

Band Wood Choppers - double looped red minis - 2 sets of 10