Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=p3TYriU2-jo



Feb 26 '25 - Iron Abyss

Bench Wednesday - Peaking Phase Test - Week 3

202.6 body weight

1595 cals headed to 3300

Cardio 1 hour of shoveling - 60 min stationary bike - 16.6 miles still at increased tension - 118/120bpm



Today was a damn good day all around bench moved well , was short n sweet.



Wasn't happy with Mondays deads stalling out and did some pulling which went way better than expected due to a miscalculation on my part which I'll explain below.



Bench moved with purpose and felt good , a bit fatigued from all the snow and ice moving this week but nothing that held us back any.



Head was in it, heart was full of beautiful rage and pretty fire WOOOOOOOOOOOOO! loving it.



Stretches - Looped red mini

Band Pulls 2x10

Band Press 2x10

Band Xover 2x10

Band YRaise 2x10

Band Face Pulls 3x15



Lifts -

Bench - Iron Abyss

Warm up - ebx5 ebx5

Progression - 135x3 - 185x5 - 225x3 - 245x3

Working Sets - 285x3 - 295x2

*PAP Pairings - 305x1 + 4 ExPushups - 315x1 + 6 ExPushups - 325x1 + 6 ExPushups - 335x1 + 4 ExPushups - WOOOOOOO! grindy AF but it should have been ol lady werent home yet to film was a good one



Lower Stretches -

Dead Bugs 2x15 per side

Bird Dogs 2x15 per side

Pelvic Tilt 2x20 slow reps

Pelvic Raise 2x20 slow reps

3 Planks - Bent Arm Wall - Right Side - Left Side - 30 sec each

Superman's 3x30 sec



Wanted to do some speed pulls which .. well went as usual over board ? ?



Grey Bands - Explanation - ok I have been calculating the bands from the BOTTOM of the pull the way I have been taught - 2 grey bands adds 230lbs at 48 inches - 115 each



Tonight I pulled one and held it and had the ol lady measure from hook up over the bar to the opposite hook with her sewing tape , 70 inches that is 168 lbs each for a total of 336 at the top in dynamic tension.



So I listed the final singles in the videos with the starting weight from the floor - bottom tension/top tension for reference.



Deads - Speed Pulls - Triples to infinity and beyond

Warm Up - ebx5 ebx5

Progression - 135/2x3 - 225/2x3 - 315x3 - 365x3

Working Singles - 405/2x1 - 405/2x1 - 455/2x1 - 470/2x1



Final single - 405+230/336 - 635 Bottom /741 Top



https://streamable.com/lqosmk



455+230/336 - 685 Bottom / Top 791



https://streamable.com/aeaqfs



470+230/336 - 700 Bottom / Top 806 *PR city baby



https://streamable.com/v87hws



Abs - Bent Leg Lifts - 4 sets of 30