Yano's old man lifts such and so forth

[Yano]

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Jan 7 '25 - Iron Abyss
Tuesday - 6 day split test - Bench focus
200.4 body weight
1447 cals headed to 3000
60 min cardio - stationary bike 17.32 miles 112/114 bpm

Today was the second day of testing the 6 day split , it went well. Bar moved well ,decent speed, had fun and it all felt pretty good.

SI is still tweaked so there wasnt a ton of leg drive to be had but still got in some decent work.

Stretches -
Band Pulls 2x10
Band Press 2x10
Band Xover 2x10
Band YRaise 2x10
Band Face Pulls 3x20

Lifts -
Competition Bench - pauses on final 5 singles
Warm up - ebx5 ebx5 135x5
Progression - 165x10 - 185x5 - 220x3 - 245x2 - 270x1
*Competition Singles/PAP Pairings - 270x1 + 4 ExPushUps - 270x1 + 6 ExPushUps - 270x1 + 6 ExPushUps - 270x1 + 4 ExPushUps
**Back Off Sets - 220x8 - 190x8 - 175xAMRAP - 12* keep track

Incline Close Grip Bench - 4x8 - 185x8 - 195x8 - 205x8 - 215x6+2

Decline Bench - 4x8 - 185x8 - 195x8 - 205x8 - 215x8

Bent Row - 4x8 - 155x8 - 175x8 - 185x6+2 - 195x5+2+1

Lu Raises - 4x8 - 20x8 - 22.5x5 - 25x8 - 25x6+2 - I have to buy some more micros

Abs - Bent Leg Lifts - 4 sets of 30