Yano's old man lifts such and so forth

[Yano]

Yes this is a bad ass log!!

Thanks man ! Other than grinding and lifting I'm pretty much a bad example haahahah.

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

​Nov 22 '24 - Yanojugate
Heavy Lower Friday
203.7 bodyweight
1455 cals headed to 2700
60 min cardio - stat bike

Today was right on the money. Hinge was firing , head was there , hip was into it and lower back. All the damn stars aligned.

​Started adding in more volume today see how that effects recovery and when enough is enough.

Even with the slight increase in volume the work out was timely , hour and forty five minutes.

Stretches -
Knees to chest 4x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single Knee to Chest 3x20 hold - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold

Lifts -
Skwatz - Triples to working sets -
Warm up - ebx5 ebx5
Progression - 150x3 - 200x3 - 245x3 - 285x3 - 345x3 - 365x3
Work sets - 385x3x3x3

Zerchers - 5x5 Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5

Good Mornings - Stiff Leg 5x5 Progressive - 5x5 - 200x5 - 220x5 - 230x5 - 240x5 - 245x5

Dedz - Our Block Progression
Progression - 250x10 - 295x5 - 355x3 - 395x2
Singles - 440x1x1x1x1x1
Back down sets 3xamrap - 330x8x5+1x3+1+1 - just added these and have to work up into 3x8

Deficit Dedz - Our Block Progression
310x5 - 365x3 - 405x2 - 445x1

Shrugs - 5x5 Progressive - 275x5 - 285x5 - 295x5 - 305x5 - 315x5 - left scap's still pinchy feeling

Abs - Bent Leg Lifts - 30x30x30x30