Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=6piIalt4...8&index=23



July 18 '25 - Iron Abyss - Hatfield Fusion

Squatastic Friday and Accessories

199.3 body weight

1365 cals headed to 2800 for the day

Cardio - 10 miles - 40:40 minec - 126/128bpm - 2 mile bursts



Today was solid AF ! Damn good work day that just felt good. A little stress in the mid back area still under certain loading but we adjusted and I think it covered what we needed to do work wise, see how it comes out in the wash after the assessment.



No big reaches nothing special , just stuck to the program and got'r done. I had been worried about how the lat and t7/t9 area were going to take things but it went better than expected with only Good Mornings being an issue.



Stretches -

Upper

Band Press - 2x10

Band Pull - 2x10

Tri Pushdowns - #10 x 10

Cable Curls - #10 x10

Cable Facepulls - #10 x10

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 - 3x5 - Squat Bar

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2

Working Sets - 350 x5 x5 x5



Reverse Andersons - 2x2 - Top Down - Reset to 5" ROM for Squat Bar - weight rides so different on ya

Progression - 385 x2 x2 - 405 x2 x2 - 475 x2 x2

Working Sets - 535 x2 x2



Anderson Squat - SSB - Fusion Wave - Down, Full Stop, Pop!

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

Working Sets - 350x5 - 360x4 - 370x3



Good Mornings - SSB - Fusion Wave - Mid back came into play eased the loading

Progression - 150x5 - 240x3 - ok hmmm thats getting stiff time to go to work

Working Sets - 290x5 - 300x4 - 310x3 - worked but not painful



Zerchers - Fusion Wave - Really had to keep the bar tucked in tighter than usual for the mid back but they went ok

Progression - 135x5 - 225x3 - 275x2

Working Sets - 305x5 - 315x3 - 325x2



Abs - Standing Cable Crunches - Help decompress the spine a bit on the eccentrics - slow up n hung for a 2 count

Progressive - 60x15 - 70x15 - 75x15 - 80x15