Yano's old man lifts such and so forth

[Yano]

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

Nov 25 '24 - Yanojugate
Max Lower Monday
​203.4 body weight
1428 cals headed to 2700
60 min cardio stat bike

In the timeless words of the great American philosopher Ric Flair - " WOOOOOOOOOOOOO!!!! "

Today was a fucking corker , was a bit hesitant with the added volume but it call came out in the wash.

Head was in it , hinge fired well , bar had good speed off the floor , hips felt good. Stellar fucking day.

We'll see where the added volume takes us and begin to step up our set progression , see just how close to the edge of recovery we truly are.

​Stretches -
Knees to chest 4x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 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 - Fives to Infinity and Beyond - Low box - SSB
Warm up - ebx5 ebx5
Progression - 150x5 - 200x5 - 245x5 - 285x5 - 325x5 - 385x3 - 405x3 - 425x2
Singles - 440x1 - 460x1 - 470x1
Back Off Sets - 310x6 - 270x8 - 235xAMRAP = 6* keeping track for funsies

Good Mornings - 5x5 - Good Progression today -
200x5 - 240x5 - 270x5 - 290x5 - 310x5

​Zerchers - 5x5 - Slight Progression -
185x5 - 205x5 - 215x5 - 225x5 - 230x5

Dedz - Our current Anello block progression
Build up - 135x5 - 225x5
Progression - 255x10 - 300x5 - 360x3 - 400x2 - 445x1 - 505x1
Back Off Sets - 405x6 - 355x8 - 305xAMRAP = 8* keeping track for funsies

Rack Pulls - bar just below knee -
445x5 - 505x3 - 550x2 - 590x1

Shrugs - 5x5 - With the pinchy scap I kept these static -
#315 - 5x5x5x4+1x3+1+1

Abs - Bent Leg Lifts - 30x30x30x30