Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=o3qae7rx...V-&index=9

Fri Dec 3rd - Iron Abyss
Percentage Lower Friday
199.6 body weight
1535 cals headed to 3000
60 min cardio - stat bike 17.3 miles - 114bpm

Today was a solid day , nothing special by far , bar didn't have any real speed to it, no pop on deads or squats really , work was done but nothing groovy or far out.

Switched the set/rep scheme for Zerchers that was fun.

Head was into it, plenty fired up just no pop on the movements.

Stretches -
Knees to chest 3x20 hold - 90/90 Stretch 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Single Knee to chest 2x20 hold - Dead Bugs 2x20 - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Child Pose 3x10 hold

Lifts -
Squats - Comp Height Box - SSB
Warm up - ebx5 ebx5 150x5 - 200x5
Progression - 215x10 - 250x5 - 295x3 - 335x1
*PAP Pairings - 335x1 + 4 Box Jump 12" - 365x1 + 6 Box Jump 12" - 415x1 + 6 Box Jump 12" - 450x1 + 4 Box Jump 12"
**Back Off Sets - 360x6 - 315x8 - 295xamrap 10 *keep track

Stiff Leg Good Mornings - 4x8 - 70% weeks top set to open - one chain each side +20
205/20x8 - 210/20x8 - 215/20x8 - 220/20x8

Zercher Squats - Iron Abyss Progression - this was fun - one chain each side +20
130/20x10 - 150/20x5 - 180/20x3 - 200/20x2 - 220/20x1 - 250/20x1

Deadlifts - Iron Abyss
​Build up - 135x3 - 225x3
Progression - 275x10 - 325x5 - 385x3 - 425x1
*PAP Pairings - 425x1 + 4 Broad Jumps 42" - 470x1 + 6 Broad Jumps 44" - 530x1 + 6 Broad Jumps 41" - 560x1 + 4 Broad Jumps 42" - super slow n grindy - might repeat next week
**Back Off Sets - 450x6 - 395x8 - 365xamrap - 9 * keep track

Deficit Deadlifts - 2"
360x5 - 435x3 - 455x2 - 495x1

Snatch Grip RDL - 3x6 - middle finger on the ring
230x6 - 240x6 - 250x6

Shrugs - 4x8
315x8 - 320x8 - 325x6+2 - 330x6+1+1

Abs - Bent Leg Lifts - 4 sets of 30