Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=E8ZPD4we...rt_radio=1

Jan 11 '25 - Iron Abyss
Saturday Speed Fest
​199.6 body weight
1705 cals headed to 3000
60 min cardio - stationary bike 17.8 miles 114/116bpm

Speedy Saturday some squats some deads , lil this lil that and were in and out quick clean and quiet.

Everything felt good , moved well.

6 day split is kind of fun , feels like a deload.

Stretches -
Knees to chest 3x20 hold - 90/90 stretch 3x30 hold - Cobra Stretch 3x30 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 2x10 hold - Bird Dogs 2x20 - Supermans 3x45 hold - Side Planks 3x45 hold - Childs Pose 2x1min hold

Lifts -
Squats - 8x3 - Speed Speed Speed - SSB - 310 on the bar + 4 red mini + 2 grey + 70 in chains + kitchen sink = 790# at the top
Warm up - ebx5 ebx5 - 2 redmini x 3 - 4 red mini x 3
Progression - 150/4x3 - added 2 grey bands - 150/4/2x3 - added 70# in chains - 150/4/2/70x3 - 200/4/2/70x3 - 270/4/2/70x3
Working Sets - 310/4/2/70x3x3x3x3x3x3x2x1x1x1x1 - ran out of gas finished with singles

Stiff Leg Good Mornings - 4x8 - 215x8 - 225x8 - 235x8 - 245x8

Zercher Squats - 190x10 - 210x5 - 230x2 - 230x1 + 4 Box Jumps 13" - 250x1 + 6 Box Jumps 13" - 250x1 + 6 Box Jumps 13" - 270x1 + 4 Box Jumps 13"

Deficit Deads - 4x4 - 2" deficit - stiff bar no bands or chains - snatch grip - 65%1rm = 385
385x4x4x4x4

Shrugs - 4x8 - 315x8 - 325x8 - 335x8 - 345x6+2

Abs - Bent Leg Lifts with mini band - no clue on tension looped it on band peg and then my feet -
4 sets of 30