Yano's old man lifts such and so forth

[Yano]

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Nov 11 '24 - Yanojugate
Heavy Lower Monday
203 Body Weight
1613 Cals headed to 2700
60 min cardio - stat bike

Today sucked , hinge is just lazy and tired nothing was firing on time. Just shit day all around. Work went well for the most part , no fails , nothing horrible just uncoordinated as fuck today.
Dropped out at one point had to split the session. Not the best afternoon.

Deload coming on.

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

Lifts -
Skwatz -
Progressive to working sets - no box - SSB
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3
Work Sets - 6x2 - 325x2x2x2x2x2x2

Good Mornings - 5x5 - #240 - 5x5x5x5x5

Dedz - Progressive to Single
Progression - 255x10 - 300x5 - 355x3 - 395x2
Singles - 445x1- 460x1 - 475x1- 490x1

Rack Pulls - Progressive to top single
Build up - 135x3 -225x3 - 315x3 - 405x3
Working Sets - 455x5 - 490x3 - 530x2 - 580x1

Shrugs - 5x5 - #315 - 5x5x5x5x3+1+1

Abs - Bent Leg Lifts - 30x30x30x30