Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=V87quS106N4

Feb 14 '24 - Iron Abyss
Friday - Squat Focus
202.2 body weight
1565 cals headed to 3300
60 min cardio - 30 prior - 30 after - 17 miles 112/114bpm

Today was a good solid work day. Feeling tired n a bit fried but it all went really well I got no complaints.

Head was into it, hinge fired on time and kept up through the entire work day.

Stretches -
Ankle Circles - 2x10 each leg/direction
Hip Circles - 2x10 each leg/direction
90/90 stretch - 2x30 sec hold
Knees to chest - 4x20 sec hold
Pelvic Tilt - 2x20
Pelvic Raise - 2x20
Dead Bugs - 2x20
Bird Dogs - 2x20
Cobra Stretch 2x30 sec hold
Superman's 3x30 sec hold
Planks 2 flat 2 left 2 right - 30 sec hold each
Cat Cows - 2x10
Childs Pose - 2x1 min hold

Lifts -
Squats - Comp Level Box - SSB - Iron Abyss
Warm up - ebx5 ebx5
Build up - 150x3 - 240x3 - 290x3 - 330x3
Working Sets - 380x1x1x1x1x1 - 390x1x1x1x1 - 405x1x1
*PAP Pairings - 405x1 + 14" Box Jump - 420x1 + 6 Box Jumps - 420x1 + 6 Box Jumps - 435x1 + 4 Box Jumps
Back Off Sets - 380x6 - 330x6 - 310xamrap 9 *keep track

Good Mornings - High to low standing - SSB
230x5 - 240x4 - 250x3 - 260x2 - 270x1 - 280x1
*Back off Sets - 225x6 - 200x6 - 185x6

Zercher Squats - Iron Abyss - Dead bar
245x5 - 265x4 - 285x3 - 305x2 - 325x1 - 335x1
*Back off Sets - 270x6 - 235x6 - 220x6

Shrugs - 70% - Dead bar - 3x8
330x8 - 330x8 - 330x6+2