Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=Wlf-soKd...WvO_3Yak5h

Nov 1 '24 - Yanojugate
Heavy Lower Thursday
201.3 bodyweight
1445 cals headed to 2500
60 min cardio - stat bike

Good solid days work today , nothing heroic or out of bounds just a solid day on the iron pile. Hinge felt good til the end , lil lazy toward the top , 500 didn't move as fast as I wanted it too , sandbagged the 530 pull instead of trying to grind it out and wreck something. All in all I got nothing to complain about , some days are diamonds , some days are stones ,, this one was solid silver with a little gold.

Stretches -
Knees to chest 4x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single Knee 3x10 hold
Bird Dogs 2x20 - Superman's 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - 6x2 Progressive - straight bar no box
Warm up - ebx5 ebx5
Progression - 135x3 - 225x3 - 245x3 - 265x3 - 285x3
Working Sets - #325 - 2x2x2x2x2x2

Good Mornings - 5x5 - High to low and back up -
Progressive - 240x5 - 250x5 - 260x5 - 265x5 - 270x5

Dedz - Progressive to singles
​Build up - 135x3 - 225x3
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1 - 490x1 - 510x1*slow n grindy - called it here

Deficit Dedz - Progressive to singles
Build up - 135x5 - 225x5
Progression - 295x5 - 350x3 - 390x2
Singles - 430x1 - 455x1 - 485x1

Shrugs - 4x8 - #315 - 8x8x8x6+1+1 - bottom of right lat is a little odd feeling doing the last few

Abs - Bent Leg Lifts - 30x30x30x30