Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=Rm2yRSur...rt_radio=1



July 28 '25 - Iron Abyss / Hatfield Fusion

Dead Money Monday and Accessories

199.6 body weight

2277 cals headed to 2800

Cardio State Bike 10 miles - 40:22 min/sec - 124/126BPM



Big money no whammies !! Everything went real well today , warmed up in a meet style progression this time instead of our wave and tested opener and second.



Rushed a bit on the top pull but it moved well with decent speed so I think we have a solid 2nd attempt and set up for a new WR attempt on our 3rd , still plenty of time to adjust.



Dropped to the lowest available hole on the rack today , that put's the plates 6 inches off the floor ,,, high block pull type of thing.



Accessories were simple and for the work capacity and pump more than anything again. Was a damn good day all around.



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 - Deads - Meet Progression to 2nd attempt

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1

1st Attempt - 495x1 - moved real well

2nd Attempt - 525x1 - lil slow off the floor - traveled well

*Back Off Sets at our first peaking week weight - 465 x3 x3 x3 x3



495



https://streamable.com/qdploz



525



https://streamable.com/5t3syl



Rack Pulls - Lowest Hole - plates 6" off floor - Doubles to Infinity and Beyond

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 545x2 - 565x1x1

*Back Off Sets - 495 x2 x2 x2 x2



Leg Extensions - 4x12 Slight Progression

90x12 - 95x12 - 100x12 - 105x12



Ham Curls - 4x8 Slight Progression

45x8 - 50x8 - 55x8 - 60x8



Abs - Paloff Press - Double looped red minis - 4 sets of 20