Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=vbYkz5CB...-&index=15

Dec 13 '24 - Iron Abyss
​Percentage Lower Friday
203.6 body weight
1650 cals headed to 3000
60 min cardio - stat bike

Today was solid and right on , groovy even

Bar moved well in both squats n deads , good speed until the end on the singles. Got heavy at the end of the deficits for sure but hey , it ain't supposed to be easy.

Hinge fired well and on time for an old man , body is tired but not as beat up as I was expecting 3 weeks into this madness. Looks like a 4 week block then a deload is doable for me maybe even 5 or 6 weeks.

Need to get this finalized and try to get some average mortals to run it so I can get an honest gauge of what this is like for normal human recovery.

​Having 3 AI programs stressing to me that I work far and above all human norms for my age is cool but it was a little strange to have one basically call me a mutant. So it will be crucial to break this down into a Beginner and Intermediate program as well before I give it to folks and they just get overwhelmed.

Stretches -
Knees to chest 4x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single Knee 2x20 hold Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Squats - SSB - Low Box
Warm up - ebx5 ebx5 150x5
Progression - 210x10 - 240x5 - 285x3 - 320x2 - 355x1
Top Singles - 355x1x1x1x1x1
*Back Off Sets - 285x6 - 250x8 - 235xamrap - 11 *keep track

Good Mornings - 70% of weeks top set opener - 4x8
190x8 - 195x8 - 200x8 - 205x8

Zercher Squatz - 70% of weeks top set opener - 4x8
150x8 - 155x8 - 160x8 - 165x8

Deadlifts -
Build up - 135x3 - 225x3
Progression - 265x10 - 310x5 - 370x3 - 410x2
Top Singles - 455x1x1x1x1x1
*Back Off Sets - 365x6 - 320x8 - 300xamrap 10 *keep track

Deficit Deadlifts - 2"
Build up - 135x 2 - 225x2 - 315x2
Working Sets - 340x5 - 415x3 - 435x2 - 475x1

Snatch Grip RDL - brandy dandy new add in - 3x6
250x6 - 255x6 - 260x6

Shrugs - 70% of weeks top set opener - 4x8
235x8 - 240x8 - 245x8 - 250x8

Abs - Bent Leg Lifts - 30x30x30x30