Yano's old man lifts such and so forth

[Yano]

I like the word play on Yanojugate, good work brother GET SOME

Thank ya Sir !! The grind never stops

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https://www.youtube.com/watch?v=XepkZO2a3co

Nov 15 '24 - Yanojugate
​Lower Volume Deload
202.6 body weight
1268 cals headed to 2700
60 min cardio

Today went really well compared to Monday , stuck with the plan and hit main movers proper and sandbagged the accessory work for today as a bit of a volume deload.

Lower fired well today , tired quick but we got the work in so i got no complaints. Head was there , belly full of fire n hate. It all felt good.

Stretches -
Knees to chest 3x30 hold - Pelvic tilt 2x20 - Pelvic raise 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 - fives to infinity - Low box SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 240x5 - 290x5 - 330x3 - 380x3 - 405x3 - 425x2
Singles - 450x1 - 465x1 - 480x1*pr since fucking up the back - heavy but it felt good

Deadz - PR attempt
Build up - 135x5 - 225x3 - 315x2 - 365x1 - 405x1 - 455x1
1st Attempt - 490x1
2nd Attempt - 520x1
3rd Attempt - 545x1*PR at this weight - first time pulling it since injury

https://streamable.com/0r0ttf

Shrugs - 4x8 - #315 - 8x8x8x6+1+1

Abs - Bent Leg Lifts - 30x30x30x30