Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=BwoHuf3eJQg

Dec 14 '24 - Iron Abyss
Percentage Upper/Lower mixed bag Saturday
203.3 body weight
1620 cals headed to 3000
60 min cardio - stat bike

Today was solid , a bit of a mixed bag trying to add in all the odds and ends but it felt good and went well.

Bar had decent speed throughout the work out , every thing felt solid. Hinge fired well on the speed work , didn't feel nearly as fatigued after yesterday as I thought I would be. Bonus Points !!

Stretches -
Band Stretches 2x10
Band Press 2x10
Band Xover 2x10
Band Face Pulls - 3x15

Lifts -
Bench - comp style for last working singles
Warm up - ebx5 ebx5 135x5
Progression - 155x10 - 175x5 - 210x3 - 235x2
Working Singles - 260x1x1x1x1x1
*Back Off Sets - 210x6 - 185x8 - 170xamrap 12 *keep track

Over Load Bench - 4x2 - bands n chains - 225 on bar + 110 bands
225+110x2x2 - 235+110x2x2 - 245+110x3x1 - 250+110x2+1+1 = 360 at the top

Speed Deadlifts - 6x2 - 225 on the bar for opener - 260 dynamic - grey bands
225+260x2 - 235+260x2 - 245+260x2 - 255+260x2 - 260+260x2 - 265+260x2 - 525 at the top

Paused Deadlifts - 4x4 - left grey bands on - mid shin 2 count
225+260x4 - 245+260x4 - 255+260x4 - 265+260x4 = 525

Bent Over Rows - 4x8 Progressive 70% of weeks top set -
140x8 - 145x8 - 150x8 - 155x6+2

​Lat Raises - 3x15 - #25 - 15x15x15

Curls - 4x8 Progressive - 70x8 - 75x8 - 80x8 - 85x5+3

Abs - Bent Leg Lifts - 30x30x30x30