Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=lBasrxllbX0

Feb 7 '25 - Iron Abyss
Squat Focus Thursday - Deload week
201.3 body weight
1275 headed to 3000
60 min cardio - stationary bike - 30 min prior - 30 min after lifting - 17 miles - 112/114bpm

​Stretches -
Knees to Chest - 3x20 sec hold
90/90 Hip Stretch - 2x30 sec per side
Deep Squat Hold - 2x30 sec
Ankle Circles - 2x10 per direction

​Lifts -
Squat: 3x3 - 60-65% 1RM - #310
​Warm up - ebx5 ebx5
Build up - 135x3 - 225x3 - 295x3
Working Sets- 310x3 - 310x3 - 310x3

Goblet Squats - 3x12
35x12 - 35x12 - 35x12

Step-Ups - 2x10 per leg

Side Planks: 3x30 sec hold - 1 flat - 1 left side - 1 right side

Hamstring Stretch - 2x30 sec per leg

Pigeon Pose - 2x30 sec per side