Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=QIjKijhv1OU

Oct 28 '24 - Yanojugate
Heavy Lower Monday
201 body weight
1293 cals headed to 2500
60 min cardio - stat bike

Today was a good solid day. Work went well , hinge was firing on time , back and hip felt good , feet stayed awake almost the whole time. Good shit all the way around.

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

Lifts -
Skwatz -
Low box - ssb - 6x5 working sets
Progression - ebx5 - 150x3 - 200x3 - 245x3 - 285x3
Working Sets - #325 - 5x5x5x5x5x5

Good Mornings - Straight Leg - Stiff Leg what ever ya wanna call em - 5x5 - slight progression
150x5 - 170x5 - 190x5 - 195x5 - 200x5

Dedz - Progressive to top set singles -
Progression - 255x10 - 295x5 - 350x3 - 390x2
Working Set - #435 - 1x1x1x1x1

Rack Pulls - Progressive to top singles -
​Build up - 135x3 - 225x3 - 315x3
Working sets - 430x5 - 485x3 - 525x2
Top Singles - #565 - 1x1

Shrugs - #315 - 8x8x8x6+1+1 - hips was a bit twingy/ bottom of lat

Abs - Bent Leg Lifts - 30x30x30x30