Yano's old man lifts such and so forth

[Yano]

Bad ass workout my friend!

Thanks man !! anytime you're in the hood stop on over we'll get one in

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https://www.youtube.com/watch?v=twY152_GtuM&t=245s

Sat Jan 4 '25 - Iron Abyss
Percentage Upper / Accessory Lower
200.2 body weight
1400 cals headed to 3000
60 min cardio - 17.26 miles 112/114bpm

Today was a solid work day , no heroics no reaches.
Kept to the programming and just got down and dirty.

Had a lot of fun with the PAP pairings for Rows , will cool to see how they develop.

Stretches -
Band Press - 2x10
Band Pull - 2x10
Band Xover - 2x10
Band Y Raise - 2x10
Band Face Pull - 3x15
​Planks - 3x45 hold

Lifts -
Speed Bench - 6x3 - 60% 1rm = 200 + 60# chains
Warm up - ebx5 ebx5 135/60x3 - 155/60x3 - 175/60x3
Working Sets - 200/60x3x3x3x3x3x3 = 260

Floor Press - 4x6 - 60# chains
Progression - 135/60x3 - 155/60x3 - 175x/60x3
Working Sets - 185/60x6x6x6x6 = 245

Speed Deads - 6x2 - 60% 1rm - grey bands +260 dynamic = 355
Build up - 135/2x2 - 225/2x2 - 315/2x2
Working Sets - 355/2x2x2x2x2x2x2

Paused Deads - 4x4 - mid shin - 65% 1rm = 385
Was all set up and got right to it - 385x4x4x4x4

Pendlay Row PAP Pairing Exp Pull Ups -
185x10 + 4 ExPU - 205x5 + 5 ExPU - 225x3 + 5 ExPU - 245x2 + 4 ExPU - 265x1 + 3 ExPU

Landmine Row PAP Pairing Exp Pull Ups -
70x10 + 4 ExPU - 80x5 + 5 ExPU - 90x3 + 5 ExPU - 100x2 + 4 ExPU - 110x1 + 4 ExPU

Curls - long bar - 4x8 - 75x8 - 80x8 - 85x8 - 90x8

​Lu Raise - 3x15 - 20# - 15x15x15

Abs - Bent Leg Lifts - 4 sets of 30