Yano
VIP Member
- Sep 18, 2022
- 1,548
- 1,809
Oct 4 '24 - Yanojugate
2nd lower
199.2 body weight
1230 cals headed to 2500
60 min cardio - stat bike
Today went real good , I'm digging rotating the 2nd lower day from dynamic back to light and then to a heavier day , not so routine and it feels good , see how it feels in a few weeks.
Head's in a good place today , fire in the forge felt hotter than it has been. Focus was there , hinge was firing on time , bar had good speed , it was a fucking hell of a day WOOOOOOOOOOOOOOO!
Stretches -
Knees to chest 4x20 hold - Pelvic Tilt 2x20 - Pelvic Raise 2x20 - Dead Bugs 2x20 - Single knee to chest 3x10 hold - Bird Dogs 2x20 - Supermans 3x30 hold - Side Planks 3x30 hold - Childs Pose 3x10 hold
Lifts -
Skwatz - swapped set up for main to ssb and box , its been a while and i wanted to add them in
Straight Bar - No box
Warm up - ebx10 - 135x5 225x5
Work up - 245x3 - 285x3
Working Sets 6x4 - set up swap - SSB - Low box - #325x4x4x4x4x4x4
Dedz-
Progression - 245x10 - 285x5 - 340x3 - 380x2 - 420x1 - 475x1
Deficit Dedz - 3 inch
Progression - 280x5 - 335x3 - 375x2 - 415x1 - 465x1
Shrugs - 5x5 progressive - 275x5 - 280x5 - 285x5 - 290x5 -295x5
Abs - Bent Leg Lifts - 30x30x30x30