Yano's old man lifts such and so forth

[Yano]

[MEDIA=youtube]QaMySFc-Rec[/MEDIA]

Dec 16 '24 - Iron Abyss
Heavy Lower Monday
204.2 body weight
1563 cals headed to 2700
60 min cardio - stat bike

Today was a solid work day. Little tired but everything moved well , bar traveled well , top set had good speed on it. I got nothing to complain about

Head was in it, hinge was on time, legs were driving.

PAP is a bitch hitting sets of squats n deads with box n broad jumps between them was , different see how my knees n hips take the impact and how my recovery deals with it.

Added in a 90/90 to stretches

Stretches -
Knees to chest 4x20 hold - 90/90 stretch 3x10 hold each side - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 2x10 hold

Lifts -
Squats with PAP Box Jumps 12" - SSB - Competition height box
Warm up - ebx5 - ebx5 - 150x5 - 200x3
Progression - 215x10 - 245x5 - 290x3 + 3 Box jumps 12" - 325x2 + 5 Box Jumps 12" - 360x1 + 5 Box Jumps 12" - 405x1 + 3 Box Jumps 12"
*Back Off Sets - 325x6 - 285x8 - 265xamrap *12 keep track

Good Mornings - Stiff Leg Variation - 5x5
250x5 - 255x5 - 260x5 - 265x5 - 270x5

Zercher Squats - One chain each side +20# - 5x5
185+20x5 - 190+20x5 - 195+20x5 - 200+20x5 - 205+20x5

Deadlifts with PAP Broad Jumps
Build up - 135x3 - 225x3
Progression - 270x10 - 315x5 - 375x3 + 3 Broad Jumps 45" - 415x2 + 6 Broad Jumps 45" - 460x1+ 6 Broad Jumps 45" - 520x1 + 3 Broad Jumps 45"
*Back Off Sets - 415x6 - 365x8 - 340xamrap 10* keep track

Rack Pulls -
Build up - 135x3 - 225x3 - 315x3 - 405x3
Work - 460x5 - 520x3 - 565x2 - 605x1

Shrugs - 5x5 - 320x5 - 325x5 - 330x5 - 335x5 - 340x3+1+1

Bent Leg Lifts - 30x30x30x30