Yano's old man lifts such and so forth

[Yano]

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



June 12 '25 - Iron Abyss / Hatfield Fusion

Wednesday CAT Deads an Accessories

197.3 body weight

1260 cals headed to 2800

30 min cardio - keeping the added tension - 15 before / 15 after 128/130 bpm



Today was BOMB



I've had good days , decent days but today was the first since the delt/pec/elbow/hip bullshit went south at the same time that I felt strong. Like a predator.



Everything popped , had good speed , felt a hair lighter than it should. Just a beast of a day all around.



Swapped around some accessories and even threw in a curve ball that went better than I expected.



10/10 Stars



Stretches -

​1

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

​2

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

​3

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deads - CAT - speed speed speed - IA/Hatfield Fusion

Warm up - ebx5 ebx5

Progression - 135x5 - 225x5 - 315x5 - 370x3 - 420x2

Working Sets - grouped singles - 1 min between reps

465 x1x1x1x1x1 - 465x1x1x1x1x1



Paused Deads - Fusion Wave

​Progresssion - 135x5 - 225x5

Working Sets - 310x5 - 370x4 - 420x3



SDL - Fusion Wave - floor to hole below knees in rack -

Progression -

Floor - 225x8

2nd hole 310x5

3rd hole 280x4

4th just below knee - 315x3



Sumo Rack Pulls ... WTF ? yeah you read it right ...

I aint never , never ever so ,, yeah , and away we go !!

Progression - 135x5 - 225x5

Working Sets - 310x5 - 370x3 - 420x2 - 470x1 - 500x1



Lat Pulldowns - Fusion Wave

Working Sets - 110x10 - 120x10 - 130x10 - 140x8 - 150x6



Low Cable Rows - underhand grip - Fusion Wave

Working Sets - 90x10 - 100x10 - 110x8 - 120x7 - 130x6



Abs - Bent Leg Lifts - 4 sets of 40