Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=NwXk2s_BIaI&t=34s

Jan 6 '25 - Iron Abyss
Lower Monday Deadlift Focus - 6 day split test
200.1 body weight
1560 cals headed to 3000
60 min cardio - stationary bike 17.0 miles 112/114bpm

Today was the first day to test the 6 day split of the program , it went well.

My SI is a bit out of whack today so nothing heroic , aint so easy deadlifting when you feel like ya got one leg an inch longer than the other.

Everything feels 10 times heavier than it should , just one of them days.

Tried hanging , massaging , jets in the tub beating on it , just cant get it to slip back into place yet or release, did what I could without fucking things up more.

Stretches -
Knees to chest 4x20 hold - 90/90 Stretch 3x20 hold - Pelvic Raise 2x20 - Pelvic Tilt 2x20 - Dead Bugs 2x20 - Single Knee 2x20 hold - Bird Dogs 2x20 - Supermans 3x45 hold - Side Planks 3x45 hold - Childs Pose 2x20 hold

Lifts -
Deadlifts - Iron Abyss progression
Warm up - ebx5 135x5 - 225x5
Progression - 275x10 - 325x5 - 385x3 - 425x1 - 425x1 + 4 Broad Jumps 43" - 470x1 +6 Broad Jumps 41" - 530x1 + 6 Broad Jumps 42" - 560x1 +4 Broad Jumps - could of timed this rep with a calendar just horrible
*Back off Sets - 450x6 - 395x8 - 365xAMRAP 9* just no gas left in the back n right hip

Deficit Deadlifts 2" - 4x4 - 75%1rm - 440x4 - 450x4 - 460x3+1 - 470x2+1+1

Pendlay Rows - 185x10 - 205x5 - 225x2 - 225x1 - 225x1 + 6 Explosive Pull Ups - 245x1 + 6Explosive Pull Ups - 245x1 + 6 Explosive Pull Ups - 265x1 + 4 Explosive Pull Ups

Landmine Rows - 75x10 - 85x5 - 95x2 - 95x1 + 4 Explosive Pull Ups - 105x1 + 6 Explosive Pull Ups - 105x1 + 6 Explosive Pull Ups - 115x1 + 4 Explosive Pull Ups

Shrugs - 4x8 - 315x8 - 320x8 - 325x8 - 330x8

Abs - Bent Leg Lifts 4x30