Yano's old man lifts such and so forth

[Yano]

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Nov 18 '24 - Yanojugate
Heavy Metal Monday
203.1 body weight
1328 cals headed to 2700
60 min cardio - stat bike

In the timeless words of some great American some where at some point in time , "Fuck Yeah!"

Today went real well , a bit tired after spending half the night doing the mattress mambo with the ol lady but it all fired off well today ... and last night too for that matter

Good focus today , head was in it. Forge had a good fire in it, anvil was ready, pumped the bellows until the rage was hot enough to smelt iron and we got to work.

Rotated GM's out for Zercher's

Hinge was a bit tired but on time, bar had good speed until the end. Felt solid all around.

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

Lifts -
Skwatz - Fives to singles for the hell of it - SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 245x5 - 285x5 - 345x3 - 380x3 - 410x2
Singles - 430x1 - 450x1 - 460x1 - legs shaking like a dog trying to shit a peach pit called it

Zerchers - been a long time - 5x5
135x5 - 185x5 - 205x5 - 215x5 - 225x5* oy vey

Dedz - Stuck to our proper block progression no heroics -
250x10 - 295x5 - 330x3 - 395x2 - 440x1 - 500x1

Rack Pulls - cut out the lower fluff
440x5 - 500x3 - 545x2 - 585x1

Shrugs - pinchy labrum right scap but we got em in - 4x8
315 - 8x8x6+2x4+4

Abs - Bent leg lifts - 30x30x30x30