Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=xpRP91qa...S0&index=1

Tuesday Jan 14 '25 - Iron Abyss
6 day split test - 2nd week
201.6 body weight
1665 cals headed to 3000
60 min cardio - 17.3 miles - 114bpm

Today was a good solid lower day , everything clicked , forge was burning hot , head was in it , hinge was firing on time.
Swapped the stiff leg gm's out for seated.
I got no complaints.

Stretches -
Ankle Circles 2x20 - Hip Circles 2x20 - Knees to chest 4x20 hold - 90/90 stretch 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs - 2x20 - Bird Dogs - 2x20 - Single knee to chest 2x20 hold - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 2x1 min

Lifts -
Low Box Squats - SSB - Iron Abyss
Warm ups - ebx5 ebx5 150x5
Progression - 220x10 - 255x5 - 300x3 - 335x1
*PAP Pairings - 335x1 + 13" Box Jump - 370x1 + 6 13" Box Jump - 415x1 + 6 13" Box Jump - 450x1 + 4 Box Jump
**Back Off Sets - 360x6 - 315x8 - 295xamrap 12* keep track

Seated Good Mornings - 4x8 - 200x8 - 220x8 - 230x8 - 240x8

Zercher Squats - 4x8 - Iron Abyss
Progression - 190x10 - 210x5 - 230x3
*PAP Pairings - 250x1 + 4 13" Box Jump - 250x1 + 6 13" Box Jump - 270x1 + 6 13" Box Jump - 290x1 + 4 13" Box Jump

Rack Pulls - Hole below knee - Iron Abyss
Build up - 135x3 - 225x3 - 315x3 - 405x3 - 455x3
Working Sets - 475x5 - 540x3 - 580x2 - 620x1

Shrugs - 4x8 - 315x8 - 320x8 - 325x8 - 330x6+2

Abs - Decline Sit Ups - 4 sets of 30