Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=46FPF6pCtY8

Oct 25 '24 - Yanojugate
​Heavy Lower
199.9 bodyweight
1365 cals headed to 2500
60 min cardio - stat bike

WOOOOOOOOOOO!

Today was one of those days you search for an excuse to finish up early when you're still setting up for your first set.

I was all in the sand bag mentality ,, I got a head ache , my backs stiff , my hips still tired , holy fuck call the God Damn Wahhmmbulance already .. WTF just do IT !!!

Got to work and before I realized it I had worked past where I was thinking about wrapping it up early and was still gaining momentum .. so on we forged ahead.

Head balanced out , hinge warmed up and felt great , back loosened up and my SI clicked back in place so I didnt feel crooked ,, all in all 10 out of 10 stars
Flawless Victory

​Stretches -
Knees to chest 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee 3x10 hold Dead Bugs 2x10 - Side Planks 3x30 hold - Supermans 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - SSB - Low Box - Progressive today to break it up some
Warm up - ebx5 ebx5
Progression 150x5 - 200x5 - 250x5 - 290x3 - 330x3 - 380x3 - 430x2 - 450x1 - 470x1

Good Mornings - SSB - Low pins bottom of squat - 5x5 Progressive
200x5 - 240x5 - 260x5 - 280x5 - 290x5

Deadz - Progressive
Warm up - 135x5 225x5
Progression - 255x10 - 295x5 - 350x3 - 390x2 - 430x1 - 485x1

Deficit Deadz - 3 inch - plates n plywood - Progressive
290x5 - 345x3 - 385x2 - 425x1 - 480x1

Shrugs - 4x8 #315 - 8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30