Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=6mtc9Inn...w&index=19



Aug 8 '25 - Iron Abyss - Hatfield Fusion

5 weeks out - Friday Squats and Accessories

199 body weight

1294 cals headed to 2800 for the day

10 miles stat bike - 40 min 9 seconds - 122/124bpm



Today was cash money , bar moved well , body felt good , made a little reach at the top for fun and it all went well.



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 -

Squats - stiff bar - 4x4

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2

Working Sets - 365 x4 x4 x4

Reach Set - 385x2 - 405x2*opener moved well after all this I'm happy



Leg Extensions - 3x12 Static

110 x12 x12 x12



Ham Curls - 3x8 Static

60 x8 x8 x8



Pull Throughs - double looped red mini - Static

2x15



Abs - Standing Cable Crunches - 4x20 - Static

70 x20 x20 x20 x20