Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=o3qae7rx...rt_radio=1





August 18 '25 - Iron Abyss

Peaking 4 weeks out

Dead Monday w/supplemental Squats - limited accessories

199.7 body weight

2157 cals - slight over shoot was aiming at 2k - 000 Greek Yogurt was screaming at me

Cardio - made up for the high and away shot on cals - 16 miles - 64 min 20 seconds - 120/124 bpm



Today started out ok , then I felt like shit , then balanced out and it all went well. Got off the bike this morning and just felt shaky , jittery , off balance nailed down a couple of chocolate graham crackers with 2 tbsp of peanut butter and took a break in my chair. Felt ok in an hour or so , must of just been out of carbs.



Short power nap in the chair with the theta waves , had lunch watched a few videos n hit the workout feeling right on the money.



Warm ups went well , stuck to 2 min or so between sets as I climbed up the ladder to singles then slowed it down to 5-8 min as things got heavier to working weight.



First rep went great , nice n snappy at 525 , second one got twerky AF , no video confirmation but I think I just rushed it and my hips shot up too fast nothing else stands out in my mind about it ... took a 6/7 min break for a song , hit a clean single to make up for it.



Another 6/7 min song and set up again , nailed the double nice and clean with no issues boom , reset boom. Second rep was slow at the top but thats just 5lbs shy of my WR so .... yeah it was slow hahahaah.



So we set out for 2x2 and ended up with 5 reps , i'll take it.



Stretched squats to a single with the opener , that all moved really well.



Ended up being a solid gold day !!



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



Deads - 2x2 - meet progression warm up

Warm up - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x3 - 365x2 - 405x1 - 455x1 - 495x1

Working Sets - 525 x2 - x1 - x2



Squats - 3x3 supplemental work

Warm up - ebx3 ebx3

Progression - 135x3 - 225x3 - 315x3

Working Sets - 365 x3 x3 x3

Reach to opener - 385x2 - 405x1



Pull Through / Hip Extension - double looped red mini - 2 sets of 12



Abs - Standing Cable Crunches - dropped weight brought up the reps - #50 - 4 sets of 25