Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=00GlGW3F_Ug

April 10 '25 - Iron Abyss
Squat Focus and such n so forth
206.3 body weight
1837 cals headed to 3300 for the day
30 min cardio stat bike - 8.6 miles 120bpm

Today was solid and fun. Head was in it , forge was hot enough to smelt ozmium. Everything felt good. Bar had good speed , hit depth all the way around , I got no complaints.

Stretches -
90/90 Stretch
Ankle Circles 2x10 each foot/dir
Hip Circles 2x10 each dir
Knees to chest 4x20 hold
Dead Bugs - 2x20
Bird Dogs - 2x20
Forward Fold 2x20 hold
Cossack Squats - 2x10
Ham Stretch - 2x20 hold
Cobra Stretch - 2x30 hold

Lifts -
Squatz - Iron Abyss
Warm up - ebx5 ebx5 150x5
Working Progression - 215x10 - 250x5 - 300x3 - 340x2
Top Singles - 375 x1 x1 x1 x1 x1
Back Off Set - 300xamrap - 8

Good Mornings - bottom of squat up - IA
Working Progression - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 275 x1 x1 x1 x1 x1
Back Off Set - 210xamrap - 8

Zercher Squats - IA
Working Progression - 10x160 - 5x185 - 3x220 - 2x250
Top Singles - 275 x1 x1 x1 x1 x1
Back Off Set - 220xamrap - 8

RDL - snatch grip at the rings - IA
Working Progression - 10x175 - 5x205 - 3x245 - 2x275
Top Singles - 305 x1 x1 x1 x1 x1
Back Off Set - 245xamrap - 9

Shrugs - IA
Working Progression - 150x10 - 175x5 - 210x3 - 240x2
Top Singles - 265 x1 x1 x1 x1 x1
Back Off Set - 210xamrap - 9

Abs - Pallof Press - double looped red minis - 4 sets of 12 each side