Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=e2Z0sON2...d&index=55

Dec 6 '24 - Brutal Conjugation
​Percentage lower Friday
203.4 body weight
1530 cals headed to 2700
60 min cardio - stat bike

Work out time - 2hr 10 min

Hoooooooo Doggies !! Today was a solid day , hinge fired good , bar had good speed , no aches or pains to speak of other than our good friend Pinchy Scap showing up for a visit.

The idea of percentage day is to get speed on the bar good form and hypertrophy (adjusting schemes from 5x5 to 4x8 ) , during this part of testing I'm running the accessories on today at 75% of our top set for the week so if I top out at 260 on the GMs on our heavy day ,then we start at 195 on our percentage day.

Stretches -
Knees to chest 3x20 - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single Knee to chest 2x10 hold
Bird Dogs 2x20 - Superman's 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - Brutal Scheme - low box SSB
Warm up - ebx5 ebx5 - 150x5
Progression - 205x10 - 235x5 - 280x3 - 315x2
​Top Singles - 350x1x1x1x1x1
*Back off sets - 280x6 - 245x8 - 230xamrap *9 reps

Good Mornings - 75% of weeks top set for opener - 4x8
195x8 - 200x8 - 205x8 - 210x8

Zerchers - 75% of weeks top set for opener - 4x8
155x8 - 160x8 - 165x8 - 170x8

Deadz - Brutal Scheme
​Build up - 135x3 - 225x3
Progression - 260x10 - 305x5 - 365x3 - 405x2
Top singles - 450x1x1x1x1x1
*Back off sets - 360x6 - 315x8 - 295xamrap *8 reps

Deficit Deadz - 330x5 - 385x3 - 425x2 - 465x1

Shrugs - 75% of weeks top set for opener - 4x8
240x8 - 245x8 - 250x8 - 255x8

Abs - Bent Leg Lifts - 30x30x30x30