Yano's old man lifts such and so forth

[Yano]

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



Aug 15 '25 - Iron Abyss - Hatfield Fusion

5 weeks out - Squats n limited accessories

199.8 body weight

1421 cals headed to 2000 for the day

10 miles stat bike 39:25 - 122/124bpm



Today was right on the money , short sweet and simple , took our time getting warmed up , knocked out the 3x3. Bar moved well , traveled good , decent speed n pop out of the hole , I got no complaints.



Too easy , peaking is such a double edged sword , you work so hard building crazy work capacity for weeks and then trade it all in for one rep hahaahah. We are idiots



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 3x3

Warm ups - ebx5 ebx5

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

Working Sets - 385 x3 x3 x3



Leg Extensions - 3x12 Static

120 x12 x12 x12



Ham Curls - 3x8 Static

60 x8 x8 x8



Abs - Pallof Press - double looped red mini - 4 sets of 20