Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=WeVLw9GJbWM

Dec 18 '24 - Iron Abyss
Heavy Upper Tuesday
204.2 body weight
1605 cals headed to 2700
60 min cardio - stationary bike

Today was a damn good day , bar moved well. Main mover had intent and purpose right to the end. We added in our PAP training to bench work officially and it went good.

Hard to find a metric to gauge the explosive pushups other than clapping so thats what I went with to ensure I kept maximal force up through the reps.

Tired but it all feels good , I did notice a bit of a drop off in performance on later bench work but I'm not so sure it comes from just the PAP today was the day to vary accessories and looking back I should of just added in the PAP to get a clear benchmark.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Band Facepull 2x10

​Lifts -
Competition Bench - full pauses from 3 reps to final single
​Warm up - ebx5 ebx5 135x5
Progression - 160x10 - 180x5 - 215x3 + 4 Explosive Pushups 1 clap - 240x2 + 6 Explosive Pushups 1clap - 265x2 + 6 Explosive Pushups 1 clap - 300x1 + 4 Explosive Pushups 1 clap
*Back Off Sets - 240x6 - 210x8 - 195xamrap *11 Keep Track

Spoto Press - 3x6 - 215x6 - 220x6 - 225x6

Wide Grip Incline Bench - 5x5 - 195x5 - 200x5 - 205x5 - 210x5 - 215x3+1+1

Close Grip Decline Bench - 5x5 - 200x5 - 205x5 - 210x5 - 215x5 - 220x3+1+1

Bent Over Rows - 4x8 - 140x8 - 145x8 - 150x8 - 155x8

Delt Flys - #25 - 15x15x15

DB Overhead Press - 4x8 - 40x8 - 45x8 - 50x8 - 55x8

​Curls - long bar - 4x8 - 70x8 - 75x8 - 80x8 - 85x8

​Bent Leg Lifts - 30x30x30x30