Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=Rm2yRSur7OA



April 15 '25 - Iron Abyss

Bench n Row Tuesday

206.5 body weight

1898 cals headed to 3300

Cardio - 30 min stat bike - 8.4 miles 120bpm



Today was a good solid day , missed the top single on bench which royally pissed me off , reset for it and just couldnt get it locked out today , hit that 290 and its like an ice pick in the front delt / pec tendon.



Everything else fired off really well all but that top single. So I cant complain.



What I'm thinking of doing it just holding up main bench work here at 280/285 and start adding reps while I continue to add weight to the accessories.



Something in the chain is weak which is why that pec and front delt have to work so fucking hard on the left side , see if we can fix it with accessory work.



Stretches -

Band Press 2x10

Band Xover 2x10

Band Yraise 2x10

Band Face Pulls 3x15



Lifts -

Comp Bench - Iron Abyss

Warm up - ebx5 ebx5 - 135x5

Working Sets - 150x10 - 170x5 - 205x3 - 230x2 - 255x1 - 290xfail - reset tried it again - 290xfuck

Back Off Set - 265x6



Incline Close Grip Bench - IA

Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1

Back Off Set - 205x6



Decline Wide Grip Bench - pinkys on rings - IA

Working Sets - 115x10 - 135x5 - 160x3 - 180x2 - 200x1 - 225x1

Back Off Set - 205x6



Low Cable Rows - IA - doubles to the end

Working Sets - 90x10 - 105x5 - 125x3 - 140x2 - 155x2 - 175x2

Back Off Set - 160x6



Lat Raise - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Delt Flys - 4x12 - 12x12 - 15x12 - 20x12 - 25x12



Abs - Paloff Press - double looped red mini bands - 4x12