Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=8JRiiQsZSC8

Nov 28 '24 - Brutal Conjugation
Heavy Lower Friday
203.7 body weight
1125 cals headed to 2700
60 min cardio + 10k shovelful's of snow

Today went real well even after moving snow all morning , hinge an back were a bit tired but everything went well.

Head was in it , everything fired proper , bar traveled well. I got no complaints at all.

I ran today Skwats / Dedz first for mains , then moved to ,GM , Zerchers and down the line. In case I ran out of gas from all the snow moving

Accessories are run today in a 4x8

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

Lifts -
Skwats - following our 10-5-3-2-1 rep scheme - low box - SSB
Warm up - ebx5 ebx5
Progression - 200x10 - 230x5 - 275x3 - 310x2
Working Singles - 345x1x1x1x1x1
*Back down sets - 280x6 - 245x8 - 225x10*keeping track for fun

Stiff Leg Good Mornings - 4x8 - Slight Progression
200x8 - 210x8 - 220x8 - 225x8

Zerchers - 4x8 - Slight Progression
185x8 - 195x8 - 205x8 - 215x8

Dedz - Our same progression as above the "21"reps
Build up - 135x2 - 225x2
Progression - 255x10 - 300x5 - 360x3 - 400x2
Working Singles - 445x1x1x1x1x1
*Back down sets - 360x6 - 315x8 - 290x7* Grampys feelin gassed time for a Reeces

Deficit Dedz - Standing on 25# plates and a piece of half inch plywood
320x5 - 375x3 - 415x2 - 455x1

Shrugs - 4x8 - Pinch scaps still pinchy
225x8 - 275x8 - 315x6+2 - 315x5+2+1

Abs - Bent Leg Lifts - 30x30x30x30