Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=kpnW68Q8ltc



Oct 21 '24 - Yanojugate

​Heavy Lower

200 body weight - up a lb or so ,, deca or pewp ? :ROFLMAO: (y) hard to tell until next week

1470 cals headed to 2500 - hit the refeed on Sunday

60 min cardio - stat bike



Today was a good day , stuck to the programming , everything felt good. Hinge was on time and firing well , remembered to bring my legs with me and keep my lats tight on the pulls , felt real good. Little numbness in my feet but i'm getting used to it. If I stand or walk around too long they get numb ,, if I sit down they wake up .. havent figured it out yet.



Stretches -

Knees to chest 3x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single Knee 3x10 hold

Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold



​Lifts -

Skwatz - 6x2 - SSB - no box

Warm up - ebx5 ebx5

Progression - 150x3 - 200x3 - 245x3 - 285x3

Working Sets - 325x2x2x2x2x2x2



Good Mornings - Progressive - low pins bottom of squat

Progression - 150x5 - 200x5 - 220x5 - 240x5 - 250x5



Deadz - Progressive up to working singles

Warm up - 135x5 - 225x5

Progression - 250x10 - 290x5 - 345x3 - 385x2

Working sets - 425x1x1x1x1x1



Rack Pulls - Progressive to top single - from hole below the knee

​Progression up - 135x5 - 225x5 - 315x5 - 405x3 - 455x3 - 495x2+1 - 565x2 - 615x1



Shrugs - 4x8 - #315 - 8x8x8x8 - add 10 next session



Abs - Bent leg lifts - 30x30x30x30

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This is bad ass! Thank you for sharing!!

Thanks man ! I'm always up for criticism , questions the occasional , wtf are you doing those for ? ,, just ask away