Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=ccGtH6Z5...rt_radio=1

Jan 9 '25 - Iron Abyss
6 day split test
200.3 body weight
1520 cals headed to 3000
60 min cardio 17.1 miles - 112/114bpm

Today was a solid day , kept to the programming no heroics and it all flowed together really well.

Hinge n hips were into it and firing on time, back feels strong , I got no complaints.

Stretches -
Knees to chest 4x20 hold - 90/90 Stretch 2x30 hold - Cobra Stretch 2x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 2x30 hold

Lifts -
Squats - SSB - Low box - Iron Abyss with PAP
Warm up - ebx5 ebx5 150x5 - 200x5
Progression - 215x10 - 250x5 - 300x3 - 335x2 - 370x1
*PAP Pairings - 370x1 + 4 13" Box Jumps - 370x1 + 6 13" Box Jumps - 370x1 + 6 13" Box Jumps - 370x1 + 4 Box Jumps
**Back Off Sets - 300x6 - 260x8 - 245xAMRAP - 12* keep track

Stiff Leg GM - 4x8 - 210x8 - 220x8 - 230x8 - 240x8

Zercher Squats - 185x10 - 205x5 - 225x3 - 245x2 - 265x1 - 275x1

Rack Pulls - Hole below knee
Build up - 225x3 - 315x3 - 405x3 - 455x3
Progression - 470x5 - 535x3 - 575x2 - 615x1

Shrugs - 4x8 - 330x8 - 335x8 - 340x8 - 345x6+1+1

Pallof Press - looped red mini band - 80" stretch roughly 50lbs of resistance - 4 sets of 8