Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=725FkDN4...rt_radio=1

​Dec 23 '24 - Iron Abyss
Heavy Lower Monday
202.4 bodyweight
1475 cals headed to 2700
60 min cardio - stat bike

Today sucked haahahaah. I got no excuse or rhyme or reason for it ,it just did. Hinge was slow n fired like shit legs didn't drive well , backs tired n stiff , even after 2 days off .... bah humbug n shit.

Squats went well , Deads fucked off , accessories were ok but subpar on the top end ... meh. Some days are diamonds and some days the dog shits in the dinning room ....

Stretches -
Knees to chest 4x20 hold - 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 2x30 hold

Lifts -
Squats - SSB - Competition Height Box
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 250x5 - 295x3 - 330x2 + 4 Box Jumps - 365x1 +6 Box Jumps - 410x1 +6 Box Jumps - 445x1 + 4 Box Jumps
*Back Off Sets - 360x6 - 315x8 - 290xamrap *10

Good Mornings - 5x5 - 240x5 - 245x5 - 250x5 - 255x5 - 260x4+1

Zercher Squats - 5x5 - 185x5 - 195x5 - 205x5 - 215x5 - 225x5

Deadlifts -
Build up - 135x3 - 225x3
Progression - 270x10 - 320x5 - 380x3 - 420x2 + 4 Broad Jumps 43" - 465x1 + 6 Broad Jumps 45" - 525x1 + 6 Broad Jumps 42" - 555x1 + 4 Broad Jumps 40" * grinder from hell barely got it locked if at all, no green lights - repeat next heavy day.
*Back Off Sets - 460x4+2 - 400x5+3 - 370xamrap 8 *keep track - holy fucking tired batman

*10 min Rest + Reeces + Coffee*

Rack Pulls - 465x5 - 530x3 - 570x2 - 610x1

Shrugs - 5x5 - 315x5 - 320x5 - 325x5 - 330x5 - 335x5

Abs - Bent Leg Lifts 30x30x30x30