Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=eq71ou2f...rt_radio=1

Feb 1 '25 - Iron Abyss
​Speedy Saturday - 6 day split test week 4
199.3 body weight - some good poopin
1543 cals headed to 3000
60 min cardio - stationary bike - 17.32 miles 114bpm

Good solid work day again today , lower days just make me happy. Hinge was on time , deficits felt good , zerchers are progressing nicely I got nothing to complain about.

Stretches -
Hips Circles 20 each direction/side
Ankles Circles 20 each side/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 -
Squats - Competition Height - SSB - 65% - 8x3
Warm Up - ebx5 - ebx5
Progression - 150x3 - 240x3 - 290x3
Working Sets - Slight Progression - 310x3 - 320x3 - 330x3 - 340x3 - 350x3 - 360x3 - 370x3 - 380x3

​Good Mornings - Standing - High to low - 4x8
Build up - 150x8 - 200x8
Progression - 220x8 - 230x8 - 240x8 - 250x8

Zercher Squats - Iron Abyss
Progression - 205x10 - 225x5 - 245x3
*PAP Pairings - 265x1 + 4 14" Box Jumps - 265x1 +6 14" Box Jumps - 285x1 +6 14" Box Jumps - 315x1 +4 14" Box Jumps
**Back Off Sets - 255x6 - 225x8 - 205xamrap 12* Keep track

Deficit Deads - 2" - plates n plywood - 4x4
Warm Ups - ebx5
Build up - 135x4 - 225x4 - 315x4 - 385x4
Working Sets - Slight Progression - 410x4 - 420x4 - 430x4 - 440x4

Shrugs - Iron Abyss
Progression - 250x10 - 270x5 - 290x3 - 310x2 - 330x1 - 350x1
*Back Off Sets - 280x6 - 245x8 - 230xamrap 12* Keep track

Abs - Reverse Crunches - 4 Sets of 30