Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=daqWqAM5EC4



Saturdays Workout



May 24 , '25 - Iron Abyss / Hatfield Fusion

Speed Squats n Such Saturday

199.6 body weight

1500 cals headed to 2800 for the day

30 min cardio - 15 min before n 15 after uphill still - 130/132 bpm



Ok , today went fucking GREAT until it didnt lol then some shit went weird AF.



Bar moved good had decent speed , squats fired great , gms were good deficits were on point SDL's the issue was with front squats.



2nd rep of the double set , I got stalled at the pins , down shifted and when I started coming up rounded too far over compressing my chest...well , something there crunched.



Along the inner pec line center chest , hurts like fuck to expand my chest, cough , yell , sing , but the pec itself doesnt feel torn ... from past experience it kind of feels like a cracked rib but its in a weird fucking spot .



Other than that , it was fucking awesome haahahaha.



Stretches -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

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 - flat - left - right

Cobra Stretch - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - 5x2 - SSB - light day

Warm ups - ebx5 ebx5

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

Working Sets - 350 x2 x2 x2 x2 x2



final double

https://streamable.com/9d5a40



Seated GM - SSB - Fusion Wave

​Working Sets - 290x5 - 330x3 - 360x2



final double

https://streamable.com/gi5nmq



Deficit Deads - 3" - old ass thick york plate n 2 pieces of plywood

​Progression - 135x5 - 225x3 - 315x2

Work Sets - 365x5 - 420x3 - 480x2



final double

https://streamable.com/v723un



SDL - lost my camera crew to the kids

Working Sets - 340x5 - 395x3 - 450x2



Front Squats - the last set on the 2nd rep of doubles is where it went wrong

Progression - 150x3 - 200x2 - 240x1

Working Sets - 265x5 - 310x3 - 355x2



final double - 2nd rep is the killer - you can even see the stumble and hear the oh fuck haahahaah

https://streamable.com/670x55



Standing Cable Crunches - no camera crew for these either

Working Sets - 60x20 - 65x20 - 70x20 - 75x20