Yano's old man lifts such and so forth

[Yano]

[MEDIA=youtube]BuyFhOIA-bE, list: RDBuyFhOIA-bE[/MEDIA]



June 18 '25 - Iron Abyss / Hatfield Fusion

PAP Squats and Accessories

197.7 body weight

2155 cals headed to 2800 for the day - big lunch

8 miles cardio - state bike uphill - 30 min 126/128 bpm



Today just kicked fucking ass .. to quote some movie or book or whatever the fuck it was,, Stella got her groove back !!!



Today was pure money , like a Goddamn dream sequence everything just lined up.

Main mover went real well , top single at 425 had full ROM steady and controlled, it didnt pop right up but it sure wasn't a grind either. Solid rep for that weight.



The "Reverse Andersons" Top Down style went well , first double was 5 inch ROM second was 7" and that popped up like toast.



Everything else went good , heavy and solid just like it should nothing too easy but nothing that felt like death. Just a happy day CNS surfing. Chest n rib feel solid again , I got nothing to complain about.



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 - Comp ROM - SSB - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 150x3 - 200x3

Working Sets - 245x5 - 295x3 - 335x2

PAP Singles - 4x15" Box Jumps 370x1 - 4x15" Box Jumps 425x1



Reverse Anderson Squats - Top down to pins - limited rom progressive - SSB - 2x2

Progression from squats - 5" ROM 475 x1 x1

Working Sets - 5" ROM 515x2 - 7" ROM 515x2



Anderson Squats - Bottom up - Full Rom - SSB - Fusion Wave

Progression - 150x2 - 200x2 - 240x2

Working Sets - 290x5 - 310x4 - 330x3



Standing Good Mornings - SSB - Fusion Wave

Progression - 150x2 - 200x2 - 240x2

Working Sets - 290x5 - 310x5 - 330x5 *Begin New Wave



Zercher Squats - Fusion Wave

Progression - 135x2 - 185x2 - 225x2

Working Sets - 265x5 - 275x5 - 295x5 *Begin New Wave



TBar Rows - Fusion Wave

Progression - 90x2 - 135x2

Working Sets - 160x5 - 190x4 - 210x3



Abs - Paloff Press - double looped red minis - 4 sets of 20