Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=2Sc9J6LqyxI

Dec 30 '24 - Iron Abyss
Heavy Lower Monday
199.4 body weight
1157 cals headed to 2700
60 min cardio - stat bike

Today was solid , bar moved well , decent speed , hinge fired on time , legs had some drive.

Stretches -
Knees to chest 4x20 hold - 90/90 stretchx20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Superman's 3x30 hold - Side Plank 3x30 hold - Childs Pose 3x30 hold

Lifts -
Squats - Competition Box - SSB
Warm up - ebx5 ebx5 150x5
Progression - 215x10 - 250x5 - 295x3 - 330x1
PAP Pairings - 330x1+ 4 Box Jump 12" - 365 + 6 Box Jump 12" - 410x1 + 6 Box Jump 12" - 445x1 + 4 Box Jump 12"
*Back off Sets - 360x6 - 315x8 - 290xamrap *10 Keep track

Stiff Leg Good Mornings - 5x5 - short chain each side +20lbs
200/20x5 - 205/20x5 - 210/20x5 - 215/20x5 - 220/5x5

Zercher Squat - Iron Abyss Progression - short chain each side +20lbs
135/20x10 - 160/20x5 - 185/20x3 - 205/20x2 - 225/20x1 - 245/20x1

Deadlifts - Iron Abyss
Build up - 135x5 - 225x5
Progression - 270x10 - 320x5 - 380x3 - 420x2 - 465x1
PAP Pairings - 465x1 + 4 Broad Jump 42" - 465x1 + 5 Broad Jump 43" - 465x1 + 5 Broad Jump 42" - 465x1 + 4 Broad Jump 44"
*Back Off Sets - 375x6 - 325x8 - 305xamrap 10 *keep track

Rack Pulls -
470x5 - 535x3 - 575x2 - 615x1 - 665x1

Shrugs -
135x10 - 225x5 - 275x3 - 315x2 - 330x1 - 350x1

Abs - Bent Leg Lifts 4 sets of 30