Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=rKPicUns...rt_radio=1

Nov 4 '24 - Yanojugate
Heavy Lower Monday
201 body weight
1161 cals headed to 2500
60 min cardio - stat bike

Today was fire , everything clicked proper. Hinge was slow at first but came up to speed , bar moved well off the floor , Skwatz moved well.

Ive got a lil pinch in the right scap I noticed shrugging ,, not a big ouchie but its there none the less , keep an eye on that. Been there since yesterday so its from doing shit in the yard or wrestling with the grand kids I didn't do it during todays session.

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

Lifts -
Skwatz - Low Box - SSB - Progressive to singles
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3 - 325x3 - 360x2 - 380x2 - 400x2
Singles - 420x1 - 440x1 - 455x1 - 460x1

Good Mornings - 5x5 - Stiff Leg - Progressive
200x5 - 220x5 - 240x5 - 245x5 - 250x5

Dedz - Progressive to singles
​Build up - 135x5 - 225x5
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1 - 490x1 - 530x1

Rack Pulls - hole below knee
Build up - 135x2 - 225x2 - 315x2 - 405x2
​Progression - 430x5 - 485x3 - 525x2 - 575x1

Shrugs - 4x8 - with the scap twingy I kept the same weight
315x8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30