Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=rK0krpI5...H&index=51

Dec 2 '24 - Brutal Conjugation
Heavy Lower Monday
203.5 body weight
1280 cals headed to 2700
60 min stat bike

Today was one of those days as you look over your "to do" list you think to yourself ,,, there's no way , not today.

Then you finish main mover and it wasnt so bad , then the back off sets and into the second of your heavy movers and you think ,, well this aint so tough ... and before you know it , you're laughing hitting the last of your abs thinking ,, holy shit !! I did it.

Everything moved well with purpose , got a few more lbs on accessories , heads in a good spot , forge built up a decent fire after a few reps and we were ready to go.

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

Lifts -
Skwatz - Brutal Conjugation 1053211 scheme - comp height box - ssb
Warm ups - ebx5 ebx5
Build up - 150x5
Progression - 205x10 - 235x5 - 280x3 - 315x2 - 350x1 - 395x1
*Back off sets - 320x6 - 280x8 - 260x8 *keeping track

Good Mornings - 5x5 - 240x5 - 245x5 - 250x5 - 255x5- 260x5

Zerchers - 5x5 - 185x5 - 195x5 - 205x5 - 210x5 - 215x5

Dedz - 1053211 scheme
Build up - 135x3 - 225x3
Progression - 260x10 - 305x5 - 365x5 - 405x2 - 450x1 - 510x1 *moved real well good speed
​*Back off sets - 410x6 - 360x8 - 335x8 *keeping track

Rack Pulls - hole below knee
450x5 - 515x3 - 555x2 - 595x1 *moved well held at lockout for a 3 count

Shrugs - 5x5 - Pinchy scap felt better - pushed these just a bit
225x5 - 275x5 - 315x5 - 325x5 - 330x5

​Bent Leg Lifts - 30x30x30x30