Yano
VIP Member
- Sep 18, 2022
- 4,542
- 5,919
Aug 25th '25 - Iron Abyss
2 weeks out - Deads - Supplements squats - limited accessories
200.3 bodyweight - fuck scales hahahah
1819.35 cals for the day from the macros
Cardio - Stat Bike - 75 min 20 sec - 20.05 miles - Highest heartrate 122/124
In the timeless words of the great Bedrockian philosopher Fred Flintstone - YABBA DABBA DOO !!!!
Today was the money shot - deads went and moved well right up til closer and it was a fight but I got it locked out and it felt fkn great. Bar moved well body felt good head was in it.
Ran through meet day warm up progression again and right to our opener ,, no issue ,,, now I'm planning to call 530 for my second and 550 for my final ,,, well today we faked the technical mishap ,, oh no missed the 2nd attempt - and went right for the 550 , it was a grinder but it went and locked out , legs shaking like a dog trying to shit a peach pit but she went haahahah , there was much celebration afterward.
Took 10 min or so to get my shit together , squats moved well , accessories were no issue , hell of a 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
Deads - All the way to the top
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
Opener - 495x1 moved real good
Jumped passed 2nd
3rd - 550x1 - Grinder but she locked out *WOOOOOOOOOOO!
Squats - supplemental 3x3
Warm up - ebx3 ebx3
Progression - 135x3 - 225x3 - 315x2 - 365x1
Working Sets - 385 x3 x3 x3
Hip Extensions - 3x12 - double looped red mini
Abs - Bent Leg Lifts - 4 sets of 30