Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=VufilzHK...w&index=26

​Jan 26 '25 - Iron Abyss
Saturday Speed Focus - 6 day split test week 3
200.6 body weight
1585 cals headed to 3000
60 min cardio - 17.4 miles 114bpm

Today was quick n clean. Plenty of fire in the forge , bar moved well , hinge was on time. Only the names have been changed to protect the guilty

Stretches -
Ankle circles 10 each side - Hip Circles 10 each direction - 90/90 stretch 2x30 hold - Cobra Stretch 2x30 hold - Knees to chest 4x20hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Bird Dogs 2x20 - Superman's 3x30 hold - Side Planks 4x30 hold - Childs Pose 2x1 min

Lifts -
Box Squats - Comp Height - SSB - Dynamic 65% - 305 on the bar - 140 bands/chains - 445 at the top

Warm Ups - ebx5 ebx5 eb/2x5 eb/2/60x5
Progression - 150/60/2x 3 - 240/60/2x3
Working Sets - 305/60/2x3x3x3x3x3x3x3x3

Seated Good Mornings - low pins - bottom of squat - 4x8
220x8 - 225x8 - 230x8 - 235x8

Zerchers - Iron Abyss
Progression - 200x10 - 220x5 - 240x3
*PAP Pairings - 260x1 + 4 13" Box Jumps - 260x1 + 6 13" Box Jumps - 280x1 + 6 13" Box Jumps - 300x1 + 4 13" Box Jumps

Deficit Deads - 2" - 65% - 3x3x4x1
365x4 - 365x4 - 365x4 - 385x1 - 405x1 - 425x1 - 445x1

Shrugs - Iron Abyss
Progression - 240x10 - 260x5 - 280x3
*PAP Pairings - 300x1 + 4 ExPullUps - 300x1 + 6 ExPullUps - 320x1 + 6 ExPullUps - 340x1 + 4 ExPullUps
**Back Off Sets - 275x6 - 240x8 - 225xamrap 12* Keep track

Abs - Bent Leg Lifts w/slow twist "Windshield Wipers"
4 sets of 30