Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=urr33pow...rt_radio=1



Jan 21 '25 - Iron Abyss

Tuesday Squat Focus - 6 day split test 3rd week

200.1 body weight

1120 cals headed to 3000

60 min cardio - stationary bike 17.4 miles 114bpm



Damn good solid lower day today. Hinge fired well , back n hips feel good. Everything was clicking. I got no issues.



Swapped shrugs around a bit see if I can get bit more growth out it. My back just sucks I've never really dedicated anything specific to working it like BB guys do.



Stretches -

Knees to chest 4x20 hold - 90/90 Stretch 3x30 hold - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose x2min



Lifts -

Squats - Form n bar swap for variation - Iron Abyss

*Warm up - Straight Bar No Box - ebx5 - ebx5 - 135x5 - 185x5

*Progression - 215x10 - 250x5 - 300x3 - 340x2 - 375x1

**PAP Pairings - 375x1 + 4 14" BoxJumps - 375x1 + 6 14" Box Jumps - 375x1 +6 14" Box Jumps - 375x1 + 4 14" Box Jumps

​-- Bar Swap to SSB - Low Box --

***Back Off Sets - 300x6 - 265x8 - 245xamrap 12* keep track



Seated Good Mornings - 4x8 - Low pins bottom of squat -

200x8 - 220x8 - 240x8 - 250x8



Zercher Squats - Iron Abyss

Progression - 195x10 - 215x5 - 235x3

*PAP Pairings - 255x1 + 4 14" Box Jumps - 255x1 + 6 14" Box Jumps - 275x1 + 6 14" Box Jumps - 300x1 + 4 14" Box Jumps - * Zercher PR at 300



Rack Pulls - Hole below knee - 4x4

Progression - 135x4 - 225x4 - 315x4 - 405x4

Working Sets - 445x4 - 445x4 - 445x4 - 445x4



Shrugs - Iron Abyss

Progression - 235x10 - 255x5 - 275x3 - 295x2 - 315x1

*Back Off Sets - 290x6 - 255x8 - 235xamrap 11*keep track



Abs - Pallof Press - 4x8 - double red mini - 8x8x8x8