Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=lLes0J8AwDY

Jan 28 '25 - Iron Abyss
Tuesday Lower - Squats R Us - 6 day split test week 4
201lbs body weight
1680 cals headed to 3000
60 min cardio - stationary bike 17.3 miles 112/114bpm

In the timeless words of the great American Philosopher Ric Flair - " WOOOOOOOOOO!!! "

Today was all money , work load felt right , body felt good , internal timing was a little off so to speak , two singles I thought were a bit grindy looked good and faster than they felt on video but that's no big issue probably just out of air.

Hinge fired well , hips felt good , left knee is a little "puffy" feeling , like its got a bit more fluid than the right. Not going to sweat that , could be just old man'isms I didnt hurt anything or feel anything during the work out.

Dropped the belt for rack pulls ,that was fun.

We even got to reach a little for a couple of new silly and completely new PR's ?

Stretches -
Hips Circles 20 each direction - Ankles Circles 20 each/each direction - Knees to Chest 3x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Cobra Stretch 2x30 hold - Dead Bugs 2x20 - Bird Dogs 2x20 - Single Knee to chest 2x10 hold - Supermans 3x30 hold - Planks-left/flat/right - 30 hold each - Childs Pose 2x1min hold

Lifts -
Box Squats - Competition height - SSB - Iron Abyss
Warm Ups - ebx5 - ebx5 - 150x5
Progression - 220x10 - 260x5 - 310x3 - 345x2
*PAP Pairings - 345x1 + 4 13" Box Jumps - 380x1 + 6 14" Box Jumps - 425x1 + 6 14" Box Jumps - 460x1 + 4 14" Box Jumps
**Back Off Sets - 380x6 - 325x8 - 305xamrap 11 *Keep track

460 Box Squat - Final Single
https://streamable.com/r3pzls

Good Mornings - standing - from high to low and back - 4x8
215x8 - 225x8 - 235x8 - 245x8

Zerchers - Iron Abyss
Progression - 200x10 - 220x5 - 240x3 - 260x2 - 280x1 - 300x1
Shit just felt good.
Extra Credit - 315x1 - 335x1 - 365x1 *PR for these

365 Zercher
https://streamable.com/r3pzls

Rack Pulls - Hole at knee - Iron Abyss - Beltless
Build Up - 135x3 - 225x3 - 315x3 - 405x3 - 455x3
​Working Progression - 485x5 - 550x3 - 590x2 - 630x1
Extra Credit - 668x1

​668 Beltless Rack Pull
https://streamable.com/8azreo

Shrugs - Iron Abyss
​Progression - 240x10 - 260x5 - 280x3 - 300x2 - 320x1
​*Back Off Sets - 260x6 - 225x8 - 210xamrap *12 Keep Track

Abs - Decline Sit Ups - 4 sets of 30