Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=iE2H96XmxZM

Jan 27 '25 - Iron Abyss
Monday Bench Focus - 6 day split test week 4
201.3 body weight
1480 cals headed to 3000
60 min cardio - stationary bike 17.4 miles 114bpm

Today was an ok day , nothing to brag about but an ok work day. 6 day split is catching up to my age thats for sure, elbows n wrists are starting to feel like carnival glass.

Dropped a little off the bar and had a bit of fun with variations today just to mix it up and have some fun with the chains n bands.

Deload next week is going to feel good , I ain't gonna lie.

Stretches -
Band Pulls 2x20 - Band Press 2x20 - Band Xover 2x20 - Band YRaise 2x20 - Band Face Pulls 3x15

Lifts -
Bench - Iron Abyss
Variation - 40lbs chains
Warm up - eb/40x5 - eb/40x5 - 135/40x5
Progression - 165/40x10 - 190/40x5 - 225/40x3
*PAP Pairings - 255/40x1 + 4 ExPushUps - 255/40x1 + 6 ExPushUps - 285/40x1 + 6 ExPushUps - 315/40x1 + 4 ExPushUps - damn near killed me , super grindy AF repeat next session
**Back Off Sets - 255x6 - 225x8 - 205xamrap 10 *keep track

Half shot my wad on these took a minute for a coffee n a Reeces

Incline Close Grip Bench - 4x8
Variation - 40lbs chains
175/40x8 - 180/40x8 - 185/40x8 - 190/40x6+1+1

Decline Bench - 4x8
Variation 40 lbs chains
190/40x8 - 195/40x8 - 200/40x8 - 205x40x6+2

Banded Pendlay Rows - Iron Abyss
Variation 2 Red Mini Bands = 75lbs
155/75x10 - 175/75x5 - 195/75x3
*PAP Pairings - 195/75x1 + 4 ExPullUps - 205/75x1 + 6 ExPullUps - 215/75x1 + 6 ExPullUps - 225/75x1 + 4 ExPullUps

​Seated Delt Flys - 4x10
15x10 - 20x10 - 22.5x10 - 25x7x2x1 - oy vey

Abs - Bent Leg Lifts - 4 sets of 30