Yano's old man lifts such and so forth

[Yano]

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



Jan 20 '25 - Iron Abyss

​Monday Bench Focus - 6 day split test week 3

201 body weight

1459 cals headed to 3000

60 min cardio - stationary bike 17.3 miles 114bpm



Today was a good solid upper day. Moved well , bar travelled well stayed in the groove , decent speed.



Still catching up on accessories , 4x8 is fun but I miss my 5x5's



​3rd week of the 6 day test , it feels good ,elbows are a bit punky but i aint no spring chicken , recovery feels on , no undue fatigue.



​Stretches -

Band Pull 2x20

Band Press 2x20

Band Xover 2x20

Band Y Raise 2x20

Band Face Pulls 3x15



​Lifts -

Bench with PAP pairings - Iron Abyss

Warm up - ebx5 ebx5 135x5

Progression - 170x10 - 195x5 - 230x3 - 255x2 - 275x1

*PAP Pairings - 275x1 + 4 ExPullUps - 275x1 + 6 ExPullUps - 275x1 + 6 ExPullIUps - 275x1 + 4 ExPullUps

**Back Off Sets - 220x6 - 195x8 - 180xamrap 12* keep track



Incline Close Grip Bench - 4x8 - 185x8 - 195x8 - 205x8 - 210x8



Decline Bench - 4x8 - 195x8 - 205x8 - 210x8 - 215x8



Pendlay Rows -

Progression - 190x10 - 210x5 - 230x2

*PAP Pairings - 230x1 + 4 ExPullUps - 250x1 + 6 ExPullUps - 250x1 + 6 ExPullUps - 270x1 + 4 ExPullUps



​Seated Delt Flys - 4x8 - 15x8 - 20x8 - 22.5x8 - 25x8



Abs - Bent Leg Lifts - 4 sets of 30