Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=o3qae7rx...eXICb06_2V-

Jan 1 '25 - Iron Abyss
Heavy Upper Wednesday
200.0 body weight
1588 cals headed to 3000
60 min cardio - stat bike - 17.04 miles - 112/114bpm

Today was a good solid day , bar had good speed , no real groove issues to speak of , it all felt good right til the end.

The final 305 rep had a bit of a stall at the mid point had to down shift n grab a gear but we got over the hill just fine.

Added in a new PAP pairing with Explosive Pull ups / Pendlay Rows and we added in landmine rows as well.

Stretches -
​Band Pulls 2x10
Band Press 2x10
Band Y Raise 2x10
Band Face Pull 3x15

Lifts -
Flat Bench - Competition pauses on final 4 sets for PAP pairings
Warm up - ebx5 ebx5 135x5
Progression - 165x10 - 185x5 - 220x3
*PAP Pairings - 245x1 + 4 Explosive Push ups - 245x1 + 6 Explosive Push Ups - 270x1 + 6 Explosive Push Ups - 305x1 + 4 Explosive Push Ups
**Back Off Sets - 245x6 - 215x8 - 200xamrap 12 * keep track

Spoto Press - 4x6 - 200x6 - 205x6 - 210x6 - 215x6

Decline Bench - 5x5 - 200x5 - 205x5 - 210x5 - 215x5 - 220x5

Incline Close Grip Bench - 5x5 - 205x5 - 210x5 - 215x5 - 220x4+1 - 225x3+1+1

Pendlay Rows / PAP Pairing / Explosive Pull Ups - 4x3
205x3 + 3 Explosive Pull Ups - 210x3 + 5 Explosive Pull Ups - 215x3 + 5 Explosive Pull Ups - 220x3 + 3 Explosive Pull Ups

Landmine Rows - first time doing these - 4x8 - 55x8 - 65x8 - 70x8 - 75x8

Lu Raise - 4x8 - 15x8 - 20x8 - 22.5x8 - 25x8

Curls - long bar - 4x8 - 70x8 - 75x8 - 80x8 - 90x6+2

Abs - Bent Leg Lifts - 4 sets of 30