Yano's old man lifts such and so forth

[Yano]

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

Dec 9 '24 - Brutal Conjugation
Heavy Lower
203.4 bodyweight
1470 cals headed to 2700
60 min cardio

Today was a good one. Hinge fired well , hips woke up and were part of the show and the leg drive was on time , I got no complaints. Bar had good speed , accessories bumped up slightly , all in all a solid work day.

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

Lifts -
Skwatz - SSB - Low box
Warm up - ebx5 ebx5 150x5
Progression - 210x10 - 240x5 - 285x3 - 320x2 - 355x1 - 400x1
*Back off sets - 320x6 - 280x8 - 260x10 *keeping track

Good Mornings - Stiff Legs - SSB - 5x5
245x5 - 250x5 - 255x5 - 260x5 - 265x5

Zercher Skwatz - 5x5 - tried the deadlift bar - some cool feeling no whip but you could feel it flex a bit
​190x5 - 195x5 - 200x5 - 205x5 - 210x5 * oy vey

Dedliphtz -
​Build up - 135x5 - 225x5
Progression - 265x10 - 310x5 - 370x3 - 410x2 - 425x1 - 515x1 * moved real well good speed
*Back off sets - 415x6 - 365x8 - 335x9 * keeping track

Rack Pulls - hole below knee
Build up - 135x2 - 225x2 - 315x2 - 405x2
Working Sets - 455x5 - 520x3 - 560x2 - 600x1

Shrugs - 4x8 - 275x8 - 315x8 - 320x8 - 325x6+2 - 330x5+1+1+1 *last couple were Wonder Twins reps - form of shit - shape of a giant turd

Box Jumps - 12" - 6x6x5x5 - oh my ol man knees n ankles

Abs - Bent Leg Lifts - 30x30x30x30