Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=NZT9Xa_M...KU&index=3



Aug 4 '25 - Iron Abyss / Hatfield Fusion

5 weeks out - Dead Monday

199.2 body weight

1140 cals headed to 2800 for the day

10 miles stat bike - 39 min 50 sec - 122/124 bpm



Today was right on the money for the first of our 4 week peaking block , bar moved well , reps had solid speed. I got no complaints.



Simple short and sweet as we dial it in.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

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



Lifts -

Deads - 4x4 - Meet day progression through warm ups to working weight

Warm ups - ebx5 ebx5

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

Working Sets - 465 x4 x4 x4 x4



Squats - 3x3 Light work - groove form and work capacity

Progression - 135x3 - 225x3

Working Sets - 315 x3 x3 x3



Banded Pull Throughs - double looped red mini - 2x12



Abs - Standing Cable Crunches - dropped weight added a set - #60 x20 x20 x20 x20 x20