Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=NhsK5WEx...s&index=26

Dec 20 '24 - Iron Abyss
Percentage Lower Friday
202.3 body weight
1483 cals headed to 2700
60 min cardio - stat bike

In the timeless and prehistoric words of that great philosopher Fred Flintstone.. "YABBA DABBA DOO !!!"

Damn solid day today , no complaints. Hinge was a bit tired but fired well , good speed on the bar to lock out even on the heavy deficit.

Squats moved well , right leg is bit odd I've noticed I have to keep it a half to 3/4 of an inch "behind" the left when I'm box squatting or it feels like my foots going to slide forward. Hasn't moved , still riveted in place but it "feels" like its just going to shoot forward.

So far this program is going well and according to plan.

Stretches -
Knees to chest 4x20 hold - 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 -
Squats - Competition Box - SSB
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 245x5 - 290x3 - 325x2 - 360x5 singles
*Back off sets - 290x6 - 255x8 - 235xamrap *10 keep track

Good Mornings - 4x8 - 70% weeks top set
190x8 - 200x8 - 210x8 - 215x8

Zercher Squats - 4x8 - 70% weeks top set
155x8 - 165x8 - 175x8 - 185x8

Deadlifts - Standard Progression
Warm up - 135x3 - 225x3
Progression - 270x10 - 315x5 - 375x3 - 415x2 - 460x5 singles
*Back off sets - 370x6 - 325x8 - 300xamrap *12 keep track

Deficit Deadlifts - 2"
350x5 - 425x3 - 445x2 - 485x1

Snatch Grip RDL - 4x6 - 70% weeks top set
185x6 - 195x6 - 205x6 - 215x6

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

Abs - Bent Leg Lifts - 30x30x30x30