Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=Ew6qzoN2...rt_radio=1



Aug 22 '25 - Iron Abyss

3 weeks out - Squats and limited accessories

199 body weight

1855 cals for the day

Cardio - State Bike - 20.12 miles / 74min 40 seconds - highest heartrate 134bpm



BOOM! Today was a whole short happy dose of Fuck Yeah !!



Squats moved well , warmed up with our meet day progression , our target weight for todays 2x2 was our opener oddly enough ... and as the song goes ... things that make ya go hmmmmm ?....



Took 6/8 min after warming up , hit the opener right from 365 .. it moved well was a little shaky , should of hit 385 first to prime things a little closer , live and learn .... 8 min "called" 425 next , that moved much better , slow but it was solid , 8 min "called" 445 last time I pushed this , was the seizure ... nut up or shut up .. it moved fucking great ,, slow and not while not quite a full grinder , no puking afterward no bloody nose ... there wasn't another left in the tank haahahahah nooo way



Backed down from that to our working weight for the day and hit the 2x2 with 405 and moved on to accessories.



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



Squats - Meet day warm up and progression

Warm up - ebx5 ebx5

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

Opener - 405 - shaky but moved well

2nd Att - 425 - better than the opener , solid to depth , slow out of the hole but nice n steady

3rd Att - 445 - hooo doggies , slow , bit of a grind , hurry up rack it , oh my fuck but I was there and it was solid WOOOO!!!

*Back off Sets with todays working sets*

405 x2 x2



Leg Extensions - 3x12 Static

120 x12 x12 x12



Ham Curls - 3x8 Static

60 x8 x8 x8



Standing Cable Crunch - 4x20 Progressive

50x20 - 60x20 - 70x20 - 75x20