Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=fmUDr2DO...rt_radio=1



July 21 '25 - Iron Abyss / Hatfield Fusion

6 weeks out

Dead Monday and Accessories

199.0 bodyweight

2011 cals headed to 2800 - posting after supper

Cardio -10 miles - 39min 43 seconds - 124/126 bpm



For the record - WOOOOOOOOOOO!



Today was pure fire , everything seemed to work and nothing hurt , it was like a dream sequence. Bar moved well , reset n reps were snappy for deads with no issue.



I've come to realize in my old age I need to warm up then hit one or two reps at my working weight before going into multiples. Everything just feels better , so today I got to 450 , hit a single , then a touch n go double - then next two sets were proper deads with a reset for each rep. Felt great.



Adductor on the left leg is a bit stiff from zerchers im guessing maybe yard work either way I swapped those out for GM's today for reps which felt real good.



An we got in some light seated OHP , considering im not supposed to be pressing over my head with my back issues, it went great.



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 - 3x3 CAT - Today was quick reps - pull reset pull and so forth

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3 - 385x2 - 435x1

Working Sets - 450 x1 x2 - x3 - x3



Rack Pulls - Doubles to Infinity Fusion Wave - Hole below the Hole below the knee - sort of a high matt pull - bars mid shin

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2

Working Sets - 485x5 - 545x3 - 590x2 - 615x1



Good Mornings - 4x8 - Get in some reps

Progression - 150x8 - 200x8

Working Sets - 240x8 - 260x8 - 280x8 - 295x8



Seated OHP - 4x8

Working Sets - 135x8 - 155x8 - 175x8 - 185x6+2



Abs - Bent Leg Lifts - 5 sets of 20