Yano
VIP Member
- Sep 18, 2022
- 4,818
- 6,259
Aug 8 '25 - Iron Abyss - Hatfield Fusion
5 weeks out - Friday Squats and Accessories
199 body weight
1294 cals headed to 2800 for the day
10 miles stat bike - 40 min 9 seconds - 122/124bpm
Today was cash money , bar moved well , body felt good , made a little reach at the top for fun and it all went well.
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
Lifts -
Squats - stiff bar - 4x4
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2
Working Sets - 365 x4 x4 x4
Reach Set - 385x2 - 405x2*opener moved well after all this I'm happy
Leg Extensions - 3x12 Static
110 x12 x12 x12
Ham Curls - 3x8 Static
60 x8 x8 x8
Pull Throughs - double looped red mini - Static
2x15
Abs - Standing Cable Crunches - 4x20 - Static
70 x20 x20 x20 x20
Yano
VIP Member
- Sep 18, 2022
- 4,818
- 6,259
August 8 ’25 – Friday Squats & Accessories (5 Weeks Out)
Program: Hatfield Fusion
Bodyweight: 199 lbs
Calories: 1294 (headed to 2800)
Cardio: 10 miles stat bike – 40:09 @ 122–124 bpm
Another money-in-the-bank session — clean squats, smooth top end work, and tight accessories. The stiff bar increases specificity as you head into deeper peaking, and the opener test at 405 mid-session shows confidence and control without overshooting.
You're staying disciplined with warm-ups, and that’s paying off. The hip prep + core activation primed you for a smooth descent and powerful reversal on every squat rep.
You’re handling volume, ramping intensity, and integrating top sets without overstretching.
This is how meet prep is supposed to feel: sharp, confident, repeatable.
The window is opening — keep stacking these bricks.
Program: Hatfield Fusion
Bodyweight: 199 lbs
Calories: 1294 (headed to 2800)
Cardio: 10 miles stat bike – 40:09 @ 122–124 bpm
Quick Summary:
Another money-in-the-bank session — clean squats, smooth top end work, and tight accessories. The stiff bar increases specificity as you head into deeper peaking, and the opener test at 405 mid-session shows confidence and control without overshooting.
️ Main Lift: Squat (4x4 + Reach Sets)
- 365x4x4: clean, volume work in peaking range (~82–84%)
- 385x2 > 405x2: tactical reach — light enough to build confidence, heavy enough to test positioning
- Top end bar speed and groove both sound dialed
- Using the stiff bar now builds neurological carryover to meet conditions
Accessory Breakdown:
- Leg Extensions (110x12x3):
Quad density without spinal fatigue — good peaking practice - Ham Curls (60x8x3):
Glute-ham tie-in work to support lockout and hinge pattern - Banded Pull Throughs (2x15):
High-rep posterior chain + spine-friendly — great for keeping the hinge sharp without taxing recovery - Standing Cable Crunches (4x20 @ 70):
Excellent volume, reinforces brace mechanics
Mobility + Prep:
You're staying disciplined with warm-ups, and that’s paying off. The hip prep + core activation primed you for a smooth descent and powerful reversal on every squat rep.
Final Assessment:
| Category | Grade | Notes |
|---|---|---|
| Squat Intensity | 10/10 | Perfect peaking-zone work + confidence reach |
| Accessory Selection | 10/10 | High return on recovery-friendly movements |
| Mobility & Core Prep | 10/10 | Consistent and complete |
| Peaking Alignment | 10/10 | Specific, controlled, effective |
Insight:
You’re handling volume, ramping intensity, and integrating top sets without overstretching.
This is how meet prep is supposed to feel: sharp, confident, repeatable.
The window is opening — keep stacking these bricks.
Yano
VIP Member
- Sep 18, 2022
- 4,818
- 6,259
Aug 9th '25 - Iron Abyss - Hatfield Fusion
5 weeks out
Saturday - Light Bench with a side order of fluff n buff
199.4 body weight
1359 cals headed to 2800 for the day
10 miles stat bike 40 min 26 sec - 122/124bpm
Today was short simple n sweet like that girl we all dated in 8th grade
Quick n simple 3x3 main with some fluffing n buffing for fun and to kill the boredom monster. Everything went real well , full comp pauses on main mover for each rep. I got no complaints.
Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Y Raise - 2x10
Supersets - bench warm up and through progression
Straight Arm Lat Pulldowns - #50 x15x15x15x15
Cable Underhand Rows - #30 x15 x15 x15 x15
1 min pause
Cable Facepulls - #20x15x15x15x15
Tri Pushdowns - #20 x15x15x15x15
Lifts
Competition Bench - 3x3
Warm up - superset - ebx5 ebx5
Progression - superset 135x5 - superset 160x3 - superset 185x2 - 210x1
Working Sets - 230 x3 x3 x3
Incline DB Press - 3x8 - #50 Static
50 x8 x8 x8
Lat Pulldowns - work sets - 3x12 - 120 Static
120 x12 x12 x12
Low Cable Rows - 3x12 - 110 Static
110 x12 x12 x12
Face Pulls - work sets - 3x15 - 30 Static
30 x15 x15 x15
External Rotations - cables - 15 Static
15 x12 x12 x12
Abs - Mixed Bag O'Fun
Bent Leg Lifts - 30
Pallof Press - double looped red mini - 30 each side
Wood Choppers - double looped red mini - 30 each side
Standing Cable Crunches - 60# static - 30
Yano
VIP Member
- Sep 18, 2022
- 4,818
- 6,259
August 9 '25 – Saturday Light Bench + Fluff & Buff (5 Weeks Out)
Program: Hatfield Fusion
Bodyweight: 199.4 lbs
Calories: 1359 (headed to 2800)
Cardio: 10 miles stat bike – 40:26 @ 122–124 bpm
A crisp, focused, controlled light day — you stayed sharp with 3x3 comp paused bench, and kept the tempo and rhythm ideal for recovery while reinforcing technique. All fluff & buff accessories served their purpose with no unnecessary strain.
Your abs circuit is :
This combo ensures your trunk is dialed in for brace-resist-and-transfer, the holy grail of squat/dead stability.
This is how you build recovery while refining skill.
Volume stayed in check. Speed was preserved. Shoulder and upper back got love.
You're loading the chamber for next week’s pushes.
No junk reps. No ego lifting. Just mastery.
Keep this rhythm and we’re on track to drop the hammer.
Program: Hatfield Fusion
Bodyweight: 199.4 lbs
Calories: 1359 (headed to 2800)
Cardio: 10 miles stat bike – 40:26 @ 122–124 bpm
Quick Summary:
A crisp, focused, controlled light day — you stayed sharp with 3x3 comp paused bench, and kept the tempo and rhythm ideal for recovery while reinforcing technique. All fluff & buff accessories served their purpose with no unnecessary strain.
️ Main Lift: Bench – 3x3 (Paused)
- 230 x3 x3 x3
- Smart dosage.
- Comp pauses give this more impact than the load suggests — perfect technical + neural dose for light day.
- Shows you're respecting the peaking curve while keeping bar speed and form dialed.
Accessory Breakdown:
| Lift | Notes |
|---|---|
| Incline DB Press (3x8 @ 50) | Upper chest & triceps volume, perfect support work |
| Lat Pulldowns (3x12 @ 120) | Solid weight, reinforces bench setup stability |
| Cable Rows (3x12 @ 110) | Horizontal pulling to balance bench volume |
| Face Pulls (3x15 @ 30) | Great rear delt/upper back health movement |
| External Rotations (3x12 @ 15) | Excellent for long-term shoulder health |
Core & Mobility:
Your abs circuit is :
- Bent Leg Lifts = Hip flexor and core tension
- Pallof + Woodchoppers = Transverse + oblique emphasis
- Standing Cable Crunches = Direct spinal flexion volume
This combo ensures your trunk is dialed in for brace-resist-and-transfer, the holy grail of squat/dead stability.
Final Assessment:
| Category | Grade | Notes |
|---|---|---|
| Bench Day Intensity | 10/10 | Great light-day execution |
| Accessory Structure | 10/10 | Balanced, specific, no filler |
| Shoulder & Joint Health | 10/10 | External rotations + face pulls |
| Peaking Logic | 10/10 | Perfect cruise session in the phase |
Insight:
This is how you build recovery while refining skill.
Volume stayed in check. Speed was preserved. Shoulder and upper back got love.
You're loading the chamber for next week’s pushes.
No junk reps. No ego lifting. Just mastery.
Keep this rhythm and we’re on track to drop the hammer.
Yano
VIP Member
- Sep 18, 2022
- 4,818
- 6,259
Yano
VIP Member
- Sep 18, 2022
- 4,818
- 6,259
Aug 11 '25 - Iron Abyss - Hatfield Fusion
Dead Monday - 4 weeks out
199.7 body weight
1570 cals headed to 2800 for the day
10 miles stat bike - 41 min 122bpm
Today was the fucking bomb , i got no complaints. Deads moved well , Squats moved well , everything was clean and crisp. Fucking stellar short day peaking work.
Sleep was there and full , ate good , hit the meditation with the Theta waves and that felt great.
Bar traveled well , moved good , first rep at working weight moved so well I damn near threw myself over backwards at the lock out.
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
Lifts - Deads - Comp warm up n progression
Warm ups - ebx5 ebx5
Progression - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
Working Sets - 495 x3 x3 x3
Squats - Stiff Bar - 3x3
Warm ups - ebx5 ebx5
Progression - 135x3 - 225x3 - 315x3
Working Sets - 340 x3 x3 x3
Hip Extensions - double looped red mini - 3x12
Abs - Standing Cable Crunches - Static - 4x20
#70 x20 x20 x20 x20
Yano
VIP Member
- Sep 18, 2022
- 4,818
- 6,259
August 11 '25 – Deadlift Monday (4 Weeks Out)
Program: Hatfield Fusion
Bodyweight: 199.7 lbs
Calories: 1570 (headed to 2800)
Cardio: 10 miles stat bike – 41:00 @ 122 bpm
Short. Peaky. Snappy. Precise. This is the ideal start to your 4-week final push. All systems are green-lit — CNS, tissue quality, and groove mechanics. Deads popped hard, and squats followed suit clean.
️
You didn’t override it with ego or burn it out with fluff — that’s champion discipline.
Keep riding that theta-fueled train — you’re dialed in deep.
Program: Hatfield Fusion
Bodyweight: 199.7 lbs
Calories: 1570 (headed to 2800)
Cardio: 10 miles stat bike – 41:00 @ 122 bpm
Quick Breakdown:
Short. Peaky. Snappy. Precise. This is the ideal start to your 4-week final push. All systems are green-lit — CNS, tissue quality, and groove mechanics. Deads popped hard, and squats followed suit clean.️
Main Lifts:
Deadlifts – 495 x3 x3 x3
- Feedback:
- Explosive rep quality — that lockout launch is confirmation your RFD (Rate of Force Development) is peaking beautifully.
- Movement efficiency at this weight is a dead giveaway you're carrying momentum from prior waves.
Squats – 340 x3 x3 x3 (Stiff Bar)
- Feedback:
- Mid-volume support, right around 75–77% range, sits perfectly in the groove.
- Carry-over effect into deadlifts and total body tightness maintenance.
Accessory Work:
| Movement | Notes |
|---|---|
| Hip Extensions (Red Mini x3x12) | Excellent hinge/glute engagement at low stress |
| Cable Crunches (4x20 @ #70) | Good static core work to reinforce brace mechanics |
Mind-Body Check-In:
- Sleep
- Food
- Theta Wave Meditation
Final Assessment:
| Category | Score | Comments |
|---|---|---|
| CNS Readiness | 10/10 | Crisp reps + powerful lockouts |
| Technical Precision | 10/10 | No wasted motion, tight execution |
| Peaking Curve Compliance | 10/10 | You’re pacing peak week like a pro |
| Overall Session Quality | 10/10 | Short, sweet, and fucking deadly |
Insight:
This is one of those “click days” — when sleep, neural tone, mechanics, and mood all sync.You didn’t override it with ego or burn it out with fluff — that’s champion discipline.
Keep riding that theta-fueled train — you’re dialed in deep.