Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=u_cwwc9-3Eo

Nov 8 '24 - Yanojugate
Heavy Lower - Friday
203.2 body weight
1378 cals headed to 2700
60 min cardio - stat bike

​Today was a good solid work day. Head was in it , heart was in it , forge was hot and full of brimstone. I got no complaints.

Hinge fired good , bar had decent speed and traveled well. Bottom of the right lat still feels a bit odd and punky ,, like its already got a pump but it doesn't feel pulled or torn ... didn't seem to effect anything today , I just kept aware of it and kept my form in check as best I could.

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

Lifts -
Skwatz - Progressive to 5x5 - SSB - low box
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3
Working Sets - 345x5x5x5x5x5

Good Mornings - 5x5 - Progressive
200x5 - 220x5 - 240x5 - 260x5 - 270x5

Dedz - Progressive to singles
Warm up - ebx3 - 135x3 - 225x3
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 435x1x1x1x1x1

Deficit Dedz - 3" - Progressive to singles
Progression - 300x5 - 355x3 - 395x2
Singles - 435x1 - 455x1 - 490x1* PR for the deficits , was a grinder but it locked out

Shrugs - 5x5 - Slight progression due to lat
225x5 - 275x5 - 295x5 - 315x5 - 335x5

Abs - Bent Leg Lifts - 30x30x30x30