Yano's old man lifts such and so forth

[Yano]

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Feb 19 '25 - Iron Abyss

Wednesday Bench Focus - week 2 peaking phase test

201.8 body weight

1280 cals headed to 3000

60 min cardio - 30 before lifting / 30 after - 17 miles - 112/114bpm



Today was a solid work day , everything felt good , moved well until the end , let's face it Grampy aint no monstah of the bench press I just like to pull shit haahaaha.



All in all a damn good day , I got no complaints.



Stretches -

Band Pulls 2x10

Band Press 2x10

Band Xover 2x10

Band YRaise 2x10

Band Face Pulls 3x15

Band Lat Pull Downs 3x15



Lifts -

Bench - Iron Abyss

Warm up - ebx5 - ebx5

Progression - 135x4 - 185x4 - 225x4

Working Sets - 275x4 - 285x3

*PAP Pairings - 295x1 + 4 ExPushUps - 295x1 + 6 ExPushUps - 305x1 + 6 ExPushUps - 315x1 + 4 ExPushUps

**Extra Credit Singles - Red Mini Band Overhead - slack at lock out - 325x1 - 335x1 - 345x1 - 355x1

***Back Off Sets - 255xamrap 8* - 225xamrap 10* - 205xamrap 10+1+1*



Spoto Press - 3x6 - 75% 1rm - slight progression - 240x6 - 245x6 - 250x5+1



Decline Bench - 4x8 - 70% 1rm - slight progression - 225x8 - 230x8 - 235x7+1 - 240x6+1+1



Bent Rows - 4x6 - 75% 1rm - straight weight - 240x6 - 240x6 - 240x4+1+1 - 240x3+3



Abs - Field Goal Sit ups - 4 sets of 12