Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=FKlj1lOC...rt_radio=1



July 25 '25 - Iron Abyss / Hatfield Fusion

SquatZZ and Accessories

198.9 lbs bodyweight

1320 cals headed to 2800

Cardio - Stat bike 10 miles - 40min 15 seconds - 124/126bpm



Today was bomb !



Everything moved good felt good , reached a little on the main mover for some confidence and it all worked out. Cut down the heavy accessories a little more and added in some light set work just to keep up work capacity.



Kept the Top Down Andersons at 500 today , thats 15lbs over our target weight and increased the ROM over the sets as we build specificity.



I got no complaints , head was there , fire was hot in the forge ... all good in the hood baby !!



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - 3x3 Progressive - Squat Bar

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3

Working Sets - 365x3 - 385x3 - 405x3



Top Down Anderson Squat - SSB - Static Weight - Increasing ROM - 2x2 to Singles

Progression - 5" ROM - 150x2 - 240x2 - 330x2 - 420x2 - 470x2

Working Sets - 5" ROM 500x2x2 - 7" ROM 500x2x2 - 9" ROM 500x2x2 - 11" ROM 500x2x2 - 12" ROM 500x2

Top Singles - 13" ROM 500 x1 - 14" ROM 500 x1* Half Squat for me



Front Squats - Backwards SSB - 4x4 Static

Progression - 150x4 - 240x4

Working Sets - 280 x4 x4 x4 x4



Leg Extensions - 4x12 Light Progression

55x12 - 60x12 - 65x12 - 70x12



Ham Curls - 4x8 Light Progression

45x8 - 50x8 - 55x8 - 60x8



Abs -

Woodchoppers - double red minis - 4x10

Paloff Press - double looped red minis - 2x20