Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=FNdC_3LR...P3ujavvTAc



June 26 '25 - Iron Abyss / Hatfield Fusion

CAT Deads and Accessories - Riding the lightning

199.6 bodyweight - ice cream last night muaahhahaha

1576 cals headed to 2800 for the day

30 min stat bike - uphill 8.1 miles - 126bpm



Today was a good solid work day , main rocked the house , bar traveled well had good speed and pop to it , nothing magical but it moved like it should have for CAT work up until the final rep.



Accessories went well , lil off on the very top end but that's why we work in waves , no shame in our game we work til we can't and smile.



Sumos to finish up were a fun challenge hit em in sets of 3 fast as I could control em without a bounce , touch n go's but no crashing to the floor.



Ran the sumo's with straight weight on the bar and used bands for the progression was a fun change and a challenge by the time it was over , called it when they slowed down.



Lats by the end of pulling work had , had enough so I swapped the heavy long wave out for more of a pump and blood in and out type of thing , nothing pulled just tired and sore , left armpit/lat area aint real fond of me reaching over my head right now hahahaaha.



10/10 stars all the same , pain just let's ya know your still alive and on the green side of the grass , I'll take that all day



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - CAT - Fast as we can pull em

Warm up -ebx5 ebx5

Progression - 135x4 - 225x3 - 275x2

Working Sets - 315x5 - 380x3 - 430x2

Top Singles - 475 x1 x1 x1 x1 x1



Rack Pulls - Fusion Wave - Hole Below Knee

Progression - 135x5 - 225x4 - 315x3 - 405x2 - 455x1

Working Sets - 470x5 - 530x5 - 575 x3 x2 - Repeat for the full 5



Paused Deads - Fusion Wave - 2 count - slow not like a douche

Progression - 135x2 - 225x2

Working Sets - 310x5 - 370x4 - 450*should of been 420*x3+1



Sumo - From the floor - wider stance - toes "near the rings" - Triples - Band Progression - 2 red +75 - 4 red +150 - 2 grey +336 - 2 grey 2 red + 411 - 2 grey 4 red +486 at the tops

Progression - 135x3 - 225x3

Working Sets - 315+75 x3 - 315+150 x3 - 315+336 x3 - 315+411 x3 - 315+486 x3*got slow but it felt good called it WOOO!!!!



Lat Pulldowns - High Rep 5x15 - sub max to normal opener

Working Sets - 85x15 - 90x15 - 95x15 - 100x15 - 110x15



Standing Rows from high cable - underhand grip - High Rep 5x15 sub max to normal opener

Working Sets - 70x15 - 75x15 - 80x15 - 85x15 - 90x15



Abs - Bent Leg Lifts - 4 sets of 40

[Yano]

https://www.youtube.com/watch?v=H8gHMU-p...eXICb06_2V-



June 27 '25 - Iron Abyss / Hatfield Fusion

CAT Bench Friday and Accessories

199.3 body weight

1396 cals headed to 2800 for the day

30 min cardio - stat bike uphill - 8 miles 126bpm



Today was moving and grooving , mains moved with the quickness , the heavy short 2x2 work went well. I got nothing to complain about , chained up the accessories again for fun and moved up the incline bench a slot again so its more incline but not seated.



Head was there , body felt good , bar travel was and speed kept up so all in all it was solid AF.



Stretches -

Wall Angels 2x10

Wall Stretches 2x30 hold

Cable Face Pulls 20# 2x15

Cable Tricep pushdowns 20# 2x15

Band Pull 2x10

Band Press 2x10



Lifts -

Bench - CAT - Full Speed - Wide Grip

Warm up - ebx5 ebx5

Progression - 135x3 - 155x3

Working Sets - 175x5 - 210x3 - 235x2

Working Singles - 260 x1 x1 x1 x1 x1



Yano Press - top down overload bench - touch n go off pins - 2x2 - WS spacing on the rack these are 1 inch drops

Working Sets - 5" ROM 315 x2 x2 - 6"ROM 315 x2 x2 - 7" ROM 315 x2 x2



Pin Press -Wide Grip - Full pause on the pins - Fusion Wave

Progression - 135x2 - 225x2

Working Sets - 245x5 - 255x3 - 265x2



Incline Bench Close Grip - High incline not seated - Fusion Wave - 40# chains

Progression - 135/40x2 - 185/40x2

Working Sets - 205/40x5 - 215/40x5 - 225/40x5 - Begin new wave



Decline - Fusion Wave - Close Grip - 40# chains - no touch Hurricane style jiggly wiggly

Working Sets - 215/40x5 - 225/40x5 - 235/40x4



Spoto Press - Wide Grip - Fusion Wave

Working Sets - 210x5 - 230x5 - 250x5 - Begin new wave



Delt Raise - DB - 4x15 - 15x15 - 15x15 - 20x15 - 22.5x15



Curls - Ez Bar - 4x8 - 65x8 - 70x8 - 75x8 - 80x6+1+1



Abs - Standing Cable Crunches - progressive - 65x20 - 70x20 - 75x20 - 80x20

[Yano]

https://www.youtube.com/watch?v=w8AwYcf2...rt_radio=1



June 28 '25 - Iron Abyss / Hatfield Fusion

CAT Squat Saturday and Accessories - Fast n Furious

197.7 bodyweight - whoosh

1320 cals headed to 2800 for the day

30 min cardio - Stat bike uphill 8 miles 126bpm



In the timeless words of the great American hero , John McClane - Yippy Ki-yay Motherfucker !!



Today was bomb for power n strength , discipline took over for motivation. Damp rainy just had the ho-hum's most of the day , hips a bit achey , leg , shoulder , neck , orbital socket ... just one of them days where everything takes the edge off it but it's still there.



Got the music going , got stretched out , warmed up and slowly the brain started to come online bank by bank until it was all lit up green and ready to go. Time to make the donuts.



Main moved GREAT not often I say that , good , well , ok ,, but today was just a fucking stomper at 380 , everything had a pop to it , moved well , moved fast for what it was.



Due to Main moving so well , I got a bit jiggy with it and while I had that set up I worked some 2x2 box squats up as close to our Reverse Andersons as possible. Was fun and showed me where I'm at strength wise for now. I got no complaints at all.



Rest of the accessories moved well, felt good. Looks like the waves will have to increase 10 at a time across all 3 waves instead of 20 ,it just moves better , feels better , like work and not death.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - CAT speedy - SSB - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 150x5 - 200x3 - 240x2

Working Sets - 255x5 - 305x3 - 340x2

Working Singles - 380 x1 x1 x1 x1 x1



Box Squats - 6x2 to Infinity - High Box - 15" ROM - SSB

Working Sets -150x2x2 - 240x2x2 - 330x2x2 - 390x2x2 - 420x2x2 - 470 x1 x1 - oy vey hahahaah



Reverse Anderson Squat - SSB - Overload Top Down - 2x2 - Reset to 5" ROM

Progression - 240x2 - 330x2 - 420x2 - 470x2

Working Sets - 530 x2 x2



Anderson Squats - SSB - Bottom Up - Fusion Wave

Progression - 150x2 - 240x2 - 290x2 - 330x1

Working Sets - 350x5 - 360x3 - 370x2



Seated Good Mornings - SSB - Fusion Wave

Progression - 150x2 - 240x2 - 290x2 - 330x1

Working Sets - 350x5 - 360x3 - 370x2



Zercher Squats - Straight Bar - Fusion Wave

Progression - 135x2 - 225x2 - 275x2

Working Sets - 305x5 - 315x3 - 325x2



Abs - Paloff Press - Double looped red mini's - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=l9PxJfLL...rt_radio=1



June 30 '25 - Iron Abyss - Hatfield Fusion

Dead Monday and Accessories

196.7 bodyweight

1752 cals headed to 2800 for the day

30 min cardio - stat bike uphill 8 miles - 124/126bpm



Today was a good solid work day , didn't hit the top single I wanted but that was completely my fault on the set up , tried it a second time but I had blown my wad so to speak and moved on with a chuckle.



My deadlift set up and pull is quite simply one detonation of Fuck U!! I get my breath n brace lats lock back and I just grab it like it owes me money and shove the world away as I jump into space.



So that being said I have been trying to set up properly , pull slack out of the bar , focus , knees through the window and then drive the legs until the bars above the knees just bit and then close the hinge.



Todays top single I did the knee through the window thing , 1 ,, 2 ,,, 3 ,,, go ,, brain went ,, do we go on 3 or it is 3 annnn go ? ohhh fuck it just go just go ... legs had already began to extend again like I was going to a 4 count so I basically stiff leg deadlifted 540 to my knees , couldnt bring my hips through and was not going to fight it and hitch it up strong man style risking compressing my spine again so I let her fall.



Tried it again after a few min but even using my normal grab n go , I had no gas left for a max pull .. just laughed and moved on.



Everything moved good felt good , bar traveled well. I got complaints or issues , it was just me trying to be too technical and end up screwing the pooch , repeat main next week n move on.



Some different sets n reps today , I think it will all come out well in the end.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - Fusion Wave - PAP Heavy

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3

Working Sets - 325x5 - 385x3 - 435x2

PAP Singles - 4 x 34-36" broad jumps 480x1 - 4 x 35-36" broad jumps 540x fucked it up *repeat next week



Rack Pulls - Push me Pull you session - 2x2 Progression through Fusion Wave - hole below knee - 2 x conventional 2x sumo

why > I have no idea just seemed like it would be fun to try - so 2 reps conventional then reset 2 sumo and progress

Progression - 135 x2c x2s - 225 x2c x2s - 315 x2c x2s - 405 x2c x2s - 455 x2c x2s

Wave Progression numbers but still 2x2 - 480 x2c x2s - 540 x2c x2s - 585 x2x x2s



Deficit Deads - 2 inch - Wave Progression - Sub max for reps

Progression - 135x8 - 225x5 - 315x3

Working Sets -365 x5 x5 - 385 x5 x5 - 405 x5 x5 *2/3 min pause between only between sets , reps were groups



Sumo - from the floor - doubles to infinity - Sub max for reps

Progression - 135x2 - 225x2 - 315x2 - 365x2

Working Sets - 385 x2 x2 x2 - 395 x2x2 x2 - 405 x2 x2 x2



Lat Pull downs - Long Fusion Wave

Working Sets - 110x10 - 120x10 - 130x10 - 140x10 - 150x10 *Begin new wave



Low Cable Rows - Long Fusion Wave

Working Sets - 90x10 - 100x10 - 110x10 - 120x10 - 130x10 *Begin new wave



Abs - Bent Leg Lifts - added a set - 5 sets of 20

[Yano]

https://www.youtube.com/watch?v=m5t7n-Ee...c&index=14



July 1 '25 - Iron Abyss / Hatfield Fusion

PAP Bench and Accessories

197.1 bodyweight

1399 cals headed to 2800

30 min cardio - stat bike uphill 8 miles - 124/126bpm



Today was a banger , ugly ass top single but it went up n locked out , just going to repeat it to pretty it up I think next week. Bar moved well , traveled well , got a bit out of groovy on the final single but we go it back n locked ,, like I said it was ugly.



Accessories went well , energy was there , head was into it. The new angle for the inclines is going well , no undue stress on the delt or pec and its progressing slow , its all good in the hood.



Stretches -

Band Press 2x10

Band Pull 2x10

Cable Facepull #20 - 2x10

Cable delt raise #10 - 2x10

Band Y Raise 2x10



Lifts -

Bench - Fusion Wave - PAP

Warm ups - ebx5 ebx5

Working Sets - 180x5 - 215x3 - 240x2

PAP Singles - 4 Ex Pushups 265x1 - 4 Ex Pushups 300x1 *ugly but she locked - repeat



Yano Press - Top down overloaded limited rom - 2x2 - 4" ROM

Working Sets - 320 2x2



Pin Press - Fusion Wave

Progression - 135x2 - 225x2

Working Sets - 245x5 - 255x4 - 265x3



Incline Bench - Fusion Wave - wide grip - #40 chains

Progression - 135/40x2 - 185/40x2

Working Sets - 195/40x5 - 205/40x4 - 215/40x3



Decline Bench - Fusion Wave - wide grip

Progression - 135x2 - 225x2

Working Sets - 235x5 - 245x4 - 255x3



JM Press - Fusion Wave

Progression - 135x2

Working Sets - 180x5 - 190x3 - 200x1+1 - repeat



Curls - EZ Bar - 4x8 - 65x8 - 70x8 - 75x8 - 80x8



Delt Raises - DB - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x12+3



Abs - Standing Cable Crunches - #70 - Progressive fun - 70x5 - 70x10 - 70x15 - 70x20 - 70x20 - 70x11+1+1 and done hahahaah oh my God.

[Yano]

https://www.youtube.com/watch?v=2220MdXV...-&index=98



July 2 '25 - Iron Abyss / Hatfield Fusion

PAP Squats and Accessory Wednesday

197.4 body weight

1642 cals headed to 2800

30 min cario stat bike uphill - 8 miles 124/126bpm



Today was fucking squatastic !! Main moved well , hit our top single in decent form , not the best it's worth repeating I think to clean it up we'll see



Bar moved good , traveled well , speed was there for what we needed , I got no complaints . Strength was there , head was into it .. slow feeling day but it all only took 2 hours including the warm ups n stretching.



Banger of a workout 10/10 stars



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - PAP - SSB - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 150x4 - 200x3 - 240x2

Working Sets - 265x5 - 315x3 - 350x2

PAP Singles - 4 14" Box Jumps 380x1 - 4 14" Box Jumps 440x1 *slow n grindy but full ROM



Reverse Andersons - Top Down - SSB - Overloaded 2x2 - Limited ROM

Working Sets -

5" ROM - 470x2

5" ROM - 530 x2 x2

7" ROM - 530 x2 x2



Anderson Squats - Bottom up - SSB - Fusion Wave

Progression - 150x3 - 240x2 - 290x1

Working Sets - 350x5 - 360x4 - 370x3



Seated GM - SSB - Fusion Wave

Progression - 150x3 - 240x2 - 290x3

Working Sets - 350x5 - 360x4 - 370x3



Front Squats - SSB - Fusion Wave

Progression - 150x3 - 200x2

Working Sets - 240x5 - 250x3 - 260x2



TBar Row - Fusion Wave

Progression 45x5 - 90x4 - 135x3 - 185x2

Working Sets - 220x5 - 230x3 - 240x2



Abs - Paloff Press - Double looped red mini's - 5 sets of 20

[Yano]

https://www.youtube.com/watch?v=_JmUe9Gt...eXICb06_2V-



July 4 '25 - Iron Abyss / Hatfield Fusion

Main movers - Combination day of fun

196.8 body weight

2397 cals headed to 2800 for the day - late post after supper

30 min cardio - stat bike uphill - 30 min 124/126bpm



Today was a bit of a full body thing. With states just 9 weeks out its time to dial things back a bit and move to a 4 day week. So today I hit all 3 main movers and main accessories , a mix of abs and called it good.



Everything felt real good , did some reaching over the top working dynamic and it all moved good , felt good and was a ton of fun. Ran it in meet day order so squats bench n deads.



Head was in it , body felt good, forge was stoked and hot enough to melt brimstone WOOOOOOOOOOOOOO! good shit all aorund.



Stretches -

Upper -

Band Press 2x10

Band Pull 2x10

Cable Facepull #20 - 2x10

Cable delt raise #10 - 2x10

Band Y Raise 2x10



Lower

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - SSB - Fusion Wave - Dynamic - 84" with the bands + 107ish + #45 chains - round to 150

Warm up - ebx5 eb/150x3

Progression - 150/150x5

Working Sets - 200/150x5 - 240/150x3 - 290/150x2

Top Singles - 310/150 x1 x1 x1 x1 x1

Reach Singles - 330/150 x1 - 350/150 x1 *500 at the top - this felt good



Reverse Andersons - Top Down - SSB - Dynamic - 2x2 - 84" with the bands + 107ish + #45 chains - round to 150 - 7" ROM from standing to pin

Progression - 330/150 x2 - 420/150 x2 -

Working Sets - 510/150 x2 x2



Bench - Fusion Wave - Dynamic - 42" with the bands + 60ish + #45 chains - 105

Warm ups - ebx5 eb/105x5

Progression - 135/105 x5 160/105 x5

Working Sets - 185/105x5 - 195/105x3 - 205/105x2

Working Singles -210/105 x1 x1 x1 x1 x1

Reach Singles - 215/105 x1 - 220/105 x1 - 225/105x1 - *330 at the top , grinder but it felt good



Yano Press - Top Down - Dynamic - 2x2 - 42" with the bands + 60ish + #45 chains - 105 - 6" ROM from pressed to pins

Progression - 275/105 x2 x2

Working Sets - 310/105 x2 x2 *415 at the top , heavy AF but it moved ok



Deadlifts - Dynamic - Fusion Wave - Grey bands - #230 at the bottom to #336 at the top

Progression - 135/336x5 - 225/336x4

Working Sets - 275/336x5 - 315/336x3 - 365/336x2

Top Singles - 405/336 x1 x1 x1 x1 x1



Rack Pulls - Fusion Wave - straight weight

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

Working Sets - 485x5 - 545x3 - 590x2

Reach Singles - 615x1 - 665x1



Abs - Mixed Bag

Paloff Press - x20 x20

Bent Leg Lifts - x40

Standing Cable Crunches #70 - x20 x20

Double mini band woodchoppers - x20 x20

[Yano]

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



July 7 '25 - Iron Abyss - Hatfield fusion

Monday - PAP and Accessories

199.6 body weight

1184 cals headed to 2800

30 min cardio 8 miles stat bike - 126bpm



Today sucked shit hahahaahha. Hot AF humid , no strength , no get up and go , just dog shit on a stick.



Top end was just not there , fatigue , tired , cns ,, pick an excuse out of the hat, just nothing heavy wanted to move.



Got done what we could and called it, live to fight another day.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - Fusion Wave - PAP

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x4 - 315x3

Working Sets - 325x5 - 385x3 - 435x2

PAP Singles - 4 Broad Jumps 46/47" 480x1 - 4 Broad Jumps 46/48" 540xshins *nope



Rack Pulls - Fusion Wave - Lowest hole available - high matt pull/block pull style

Progression - 135x5 - 225x4 - 315x3 - 405x2 - 455x1

Working Sets - 485x5 - 545x3x1 - 590x1 xnope hahaha weak aF today



Deficit Deads - 2" - Fusion Wave

Progression - 135x5 - 225x5

Working Sets - 280x8 - 325x5 - 385x3 - 435x1 xnope haaaahahaahah WTF today



Abs - Bent Leg Lifts 4 sets of 20

[Yano]

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



July 8 '25 - Iron Abyss / Hatfield Fusion

PAP Bench and Accessories

199 body weight

1345 cals headed to 2800 for the day

30 min cardio - stat bike uphill - 8.2 miles 126/128bpm



Well today still sucked haaaaahahahah I got no top end this week it seems. Good drive , bars moving well , good speed until top set and then brick wall.



Pulled a bit of a work around when main failed at the final single , with the big pull in the front delt/pec tendon thing I got I knew the 30lbs was just too big a jump.



I dropped back down to the 270 single and started back up 5 at a time to failure , so while I didn't hit my 305 for today we still got in some solid singles to make up for it I think. Feels like I put in some work anyhow



Bar moved well like I said, head was into it, I had a decent belly of fire to keep the locomotive goin just no big top end. No excuses we just keep working.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Tri Pushdowns - #10 x 10

Cable Curls - #10 x10

Cable Facepulls - #10 x10

Band Y Raise - 2x10



Lifts -

Bench - Fusion Wave and then some

Warm up - ebx5 ebx5

Progression - 135x5 - 155x3

Working Sets - 185x5 - 220x3 - 245x2

PAP Singles - 4 ExPushups 270x1 - 4 ExPushups 305xnope - delt tight AF

Dropped back to 270

Working Progression - 270 x1 x1 - 275 x1 x1 - 280 x1 x1 - 285 x1 x1 - 290 x1 and done



Yano Press - 2x2 - Top down - Limited ROM - +1RM - 6"

Working Sets - 275x2 - 295x2 - 310x2 - 320 x2 x2



Pin Press - Fusion Wave - Bottom up

Progression - 135x2 - 225x2

Working Sets - 245x5 - 255x5 - 265x5 - Begin new wave or variation



Delt Raise - 4x12 - 15x15 - 20x12 - 22.5x12 - 25x12



Hammer Curls - 4x12 - Straight weight - #30 x12 x12 x12 x12



Abs - Standing Cable Crunch - Progressive fun - 60x15 - 70x15 - 80x15 - 85x10 x5 x5

[Yano]

https://www.youtube.com/watch?v=T-8BoWU3...rt_radio=1



July 11 '25 - Iron Abyss / Hatfield Fusion

CAT Mains - limited accessories

199.1 body weight

1325 cals headed to 2800

30 min cardio stat bike - 8.2 miles 126/128 bpm



OK Lets back up to Wednesday - Stretched out , warmed up - started squatting , everything was going good feeling good. Final single was 445 , it was a grinder but I got it , got to the top laughed rather happy with myself and woke up on the floor with the ol lady holding my head , short grand mal , safety arms caught the bar .. fucked up cus I kind of remember hearing the clang of it hitting but that's it.



Thursday is our scheduled rest day so no loss there.



An here we are funky fun and fresh for Friday.



Focused on submax mains today and pushed some volume , see just how sparky n smokey my junction boxes and brain connections are.



Everything went well , moved good , felt good. Bar had good speed to it and stayed in line. I don't really have any complaints , tired and a bit foggy in the head with that , standing in water feeling but that's normal for CAT work. Grampy's electrical system is a bit sketchy.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - CAT - fast n furious submax - 4x6

Warm ups - ebx5 ebx5

Progression - 150x5 - 200x5 - 240x3 - 290x2 - 330x1

Working Sets - 350 x6 x6 x6 x6



Bench - CAT - speedy speedster submax - 4x6

Warm ups - ebx5 ebx5

Progression - 135x5 - 155x5 - 175x3 - 185x - 225x1

Working Sets - 245 x6 x6 x6 x6



Deads - CAT - yanking n cranking , that's a giggity for sure

Warm ups - ebx5 ebx5

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

Working Sets - 425 x6 x6 x6 x6



Lat Pulldowns - 5x10 Progressive

Working Sets - 115x10 - 125x10 - 135x10 - 145x10 - 155x10



Incline DB Press - 4x12 Progressive - 2 sets of these are unilateral due to lack of micro plates -

Working Sets - 40x12 - 50x12 - 55x12 - 60x12



Cable Face Pulls - 4x12 Progressive

Working Sets - 30x12 - 35x12 - 40x12 - 45x12



Abs - Mixed Bag o'Fun

Standing Cable Crunch - #75x20

Bent Leg Lifts - 2 sets of 20

Paloff Press - double looped red mini - 2 sets of 20

Band Wood Choppers - double looped red minis - 2 sets of 10