Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=AWiSRYcjk0M

Jan 30 '25 - Iron Abyss
Dead Focus - 6 day split test - week 4
201.3 body weight
1450 cals headed to 3000
60 min cardio - 17.1 miles 112/114bpm

Today was solid , hinge fired well , everything was on time , bar had good speed on it.

Kept to the program no big reaches or heroics today just a good solid work day.

Stretches -
Hips Circles 20 each direction/side
Ankles Circles 20 each/each direction
Knees to Chest 3x20 hold
Pelvic Tilt 2x20
Pelvic Raise 2x20
Cobra Stretch 2x30 hold
Dead Bugs 2x20
Bird Dogs 2x20
Single Knee to chest 2x10 hold
Superman's 3x30 hold
Planks-left/flat/right - 30 hold each
Childs Pose 2x1min hold

Lifts -
Deadlifts - Iron Abyss
Warm Ups - ebx5 ebx5 135x5 225x5
Progression - 280x10 - 330x5 - 390x3 - 435x2 - 480x1
*PAP Pairings - 480x1 + 43" Broad Jump - 480x1 + 41" Broad Jump - 480x1 + 43" Broad Jump - 480x1 + 42" Broad Jump
**Back Off Sets - 385x6 - 340x8 - 315xamrap 12 * Keep Track

Deficit Deadlifts - 2" - 4x4 - 75% - 405x4 - 405x4 - 405x4 - 405x4

Pendlay Rows - Iron Abyss
Progression - 185x10 - 205x5 - 225x2
*PAP Pairings - 225x1 + 4 ExPullUps - 245x1 + 6 ExPullUps - 245x1 + 6 ExPullUps - 265x1 + 4 ExPullUps

Meadows Rows - Iron Abyss
Progression - 80x10 - 90x5 - 100x2
*PAP Pairings - 100X1 + 4 ExPullUps - 110x1 + 6 ExPullUps - 120x1 + 6 ExPullUps - 130x1 + 4 ExPullUps

Shrugs - Iron Abyss
​Progression - 245x10 - 265x5 - 285x3 - 305x2 - 325x1 - 345x1
*Back Off Sets - 280x6 - 245x8 - 225xamrap 12 *Keep Track

Abs - Paloff Press - double red mini - 4 sets of 10