Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=L6BjhA54a8k



Aug 25th '25 - Iron Abyss

2 weeks out - Deads - Supplements squats - limited accessories

200.3 bodyweight - fuck scales hahahah

1819.35 cals for the day from the macros

Cardio - Stat Bike - 75 min 20 sec - 20.05 miles - Highest heartrate 122/124



In the timeless words of the great Bedrockian philosopher Fred Flintstone - YABBA DABBA DOO !!!!



Today was the money shot - deads went and moved well right up til closer and it was a fight but I got it locked out and it felt fkn great. Bar moved well body felt good head was in it.



Ran through meet day warm up progression again and right to our opener ,, no issue ,,, now I'm planning to call 530 for my second and 550 for my final ,,, well today we faked the technical mishap ,, oh no missed the 2nd attempt - and went right for the 550 , it was a grinder but it went and locked out , legs shaking like a dog trying to shit a peach pit but she went haahahah , there was much celebration afterward.



Took 10 min or so to get my shit together , squats moved well , accessories were no issue , hell of a 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 - All the way to the top

Warm ups - ebx5 ebx5

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

Opener - 495x1 moved real good

Jumped passed 2nd

3rd - 550x1 - Grinder but she locked out *WOOOOOOOOOOO!



Squats - supplemental 3x3

Warm up - ebx3 ebx3

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

Working Sets - 385 x3 x3 x3



Hip Extensions - 3x12 - double looped red mini



Abs - Bent Leg Lifts - 4 sets of 30