Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=Ebtv2l4Q4Xg

Dec 7 '24 - Brutal Conjugation
Percentage Upper Saturday
204 body weight
1410 cals headed to 2700
60 min cardio - stat bike

​WOOOOOOOOOOO!!! Damn good day , bar moved well with some purpose , got in our added work on upper and a couple of lower surprises.

All in all 10/10 stars

See how the added volume effects my recovery.

Stretches -
Knees to chest 2x20 hold - Dead Bugs 2x20 - Bird Dogs 2x20 - Side Planks 2x20 - Band Pulls 2x20 - Band Press 2x20 - Band Xover 2x20

Lifts -
Bench -
Warm up - ebx5 ebx5 135x5
Progression - 150x10 - 170x5 - 205x3 - 230x2
Top Set Singles - Competition pauses off rack on chest before rack - 255x1x1x1x1x1
*Back off sets - 205x6 - 180x8 - 170x12 *keeping track

Overload Bench - 3x3 - 225 on bar + 60lbs bands/60lbs chains = #345x3x3x2x1 - holy shit :ROFLMAO:

Box Jumps 12'' to start 6x2/5x2 - well at 12'' it's more like bump jumps but we got'em done - 6x6x5x5

Speed Deadlifts - 6x2 - grey bands - #205 + 230 in bands = #435 at top - 2x2x2x2x2x2

Close Grip Incline Bench - 75% of weeks top set for opener - 4x8 - 170x8 - 175x8 - 180x8 - 185x8

​Decline Bench - 75% of weeks top set for opener - 4x8 - 185x8 - 190x8 - 195x8 - 200x8

Bent Over Row - 75% of past top set for opener been a while - 4x8 - 135x8 - 140x8 - 145x8 - 150x6+1+1

​Curls - 75% of weeks top set for opener - 4x8 - 70x8 - 75x8 - 80x8 - 85x8

Delts Flys - 3x15 - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30