Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=9zE4-LX0...rt_radio=1



Aug 11 '25 - Iron Abyss - Hatfield Fusion

Dead Monday - 5 weeks out

199.7 body weight

1570 cals headed to 2800 for the day

10 miles stat bike - 41 min 122bpm



Today was the fucking bomb , i got no complaints. Deads moved well , Squats moved well , everything was clean and crisp. Fucking stellar short day peaking work.



Sleep was there and full , ate good , hit the meditation with the Theta waves and that felt great.



Bar traveled well , moved good , first rep at working weight moved so well I damn near threw myself over backwards at the lock out.



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 - Comp warm up n progression

Warm ups - ebx5 ebx5

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

Working Sets - 495 x3 x3 x3



Squats - Stiff Bar - 3x3

Warm ups - ebx5 ebx5

Progression - 135x3 - 225x3 - 315x3

Working Sets - 340 x3 x3 x3



Hip Extensions - double looped red mini - 3x12



Abs - Standing Cable Crunches - Static - 4x20

#70 x20 x20 x20 x20