Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=1ZxZc0zN...rt_radio=1



Aug 29 '25 - Iron Abyss

2 weeks out - Squats and limited accessories

199.9 body weight

2186 cals from the macros not the packages

Cardio - Stat Bike 84 min 27 sec - Distance 24.1 miles



Today was Solid Gold , dancers and all ! Moved right up our progression and warm up to our opener , hit our working weight for todays single and then made a tiny reach to our possible 3rd attempt and nailed it so I'm pretty stoked tonight all in all.



Bar moved well , body feels good even this depleted on cals and running minimal , I feel a little spacey now and then but I feel solid and strong with half a week coming up to just go for walks and fart a hole through a chair cushion.



Whole idea of the cut is just get to weight by cutting fat out and not doing a water cut , I have done both and this just feels better than forcing yourself out of water come meet day. Low cals and glucose can be fixed in an hour , no water you just feel like shit half the 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



Squats - Stiff bar - Comp warm up and progression - 7/8 min rest between top singles

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x3 - 315x2 - 365x1 - 385x1

Opener - 405x1 - Boom - moved really well - didnt fly but its a solid rep

2nd - Todays working weight - 430x1 - Bang - moved as well as the 405 did not much change in speed

do we dont we .... fuck it

3rd - Reached for it - 450 Shazam ! - Holy shit it was solid - slow and I really had to focus n stay tight AF but it was GOLD



Got my shit together , finished a banana and my coffee



Leg Extensions - 3x12 Static

120 x12 x12 x12



Ham Curls - 3x8 Static

60 x8 x8 x8



Abs - Mixed Bag

Standing Cable Crunches - 70# - 1 set of 20 reps

Pallof Press - double looped red mini's - 20 reps each side

Band Wood Choppers - double looped red minis - 20 reps each side

Bent Leg lifts - 1 set of 30 reps