Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=mtK6pdUKmio



March 26 '25 - Iron Abyss

Bench Testing

204.2 body weight

1845 cals headed to 3300

Cardio - 30 min stat bike 8.6 miles - 120/122bpm



Today was simple , hop on the bench and climb to the top of the ladder.



Everything went well up until the left front delt started to tell me to go fuck myself and I called it.



Stretches -

Band Pull 2x10

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Facepulls 3x15



Lifts -

​Comp Bench with all the pauses - Solo today so I called it myself and still went 2 for 3 hahaahah blew my own RACK command ?

Warm up - ebx5 - ebx5

Progression - 95x5 - 135x4 - 185x3 - 225x2 - 275x1

Work -

295x1*last years meet bench

1st Att - 315x1

2nd Att - 335x1

3rd Att - 350x1 - grinder , right delt front delt is pissed but it locked out , Money ! so its all good in the hood what don't kill me heals and makes me stronger



Felt good from Monday so I did some quick pulling ,, just cuz

Deads - Doubles til they didn't

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2 - 495x2 - 515x1x1



Abs - Paloff Press - double looped mini - 4 sets of 12