Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=24cMqhCp...rt_radio=1



August 1 '25 - Iron Abyss / Hatfield Fusion

6 weeks out - Squat Testing and limited accessories

198.7 body weight

1470 cals headed to 2800 for the day

10 miles stat bike - 40min 37 sec - 122/124bpm



Today was rock solid and on the fucking money baby !I got nothing to complain about.



Bar traveled well , body felt solid with no hitches aches or pains.



Meet progression warm up went smooth, opener went down slow but came up real nice , second was slow but not a grinder at all so I'm real happy.



Hit our 4x4 with should be our first peaking week weight to prime the pump so to speak and keep up work capacity.



Quick n limited accessories , nothing special at all , just a good solid testing day.



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

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

C -

Cobra Stretch - 1x30 hold

Child's Pose 1x1min



Lifts -

Squats - Squat Bar - Testing 1st and 2nd attempts

Warm up - ebx5 ebx5

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

1st Attempt - 405x1 - Solid and moved well - slow into the hole but that was me getting to depth

2nd Attempt - 425x1 Damn smooth for what it was , no hesitation , no butt wink or hitching - slow but a solid rep and not a grinder

Dropped to our 1st peaking weeks 4x4 weight

*Back Off Sets - 365 x4 x4 x4 x4



Leg Extensions - 3x12 - 105 x12 x12 x12



Ham Curls - 3x8 - 50 x8 x8 x8



Abs - Mixed Bag o'Fun

Standing Cable Crunch - 70# 2x20

Pallof Press - double looped red mini - 2x20

Banded Wood Choppers - double looped red mini - 2x20

Bent Leg Lifts - 1x30