Yano's old man lifts such and so forth

[Yano]

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



April 25 '25 - Iron Abyss

Pressing Matters Friday

206.2 body weight

1162 cals headed to 3000 for the day

30 min cardio - 8 miles - 128bpm - all uphill



Today was rock solid , moved well , felt good. Bar had decent speed until the final reps , head was in it and fired up. Was a damn fun session.



​Again on submaximal weeks the top final singles are over the last working set due to them being based off of the PR of the lift.



Stretches -

Band Pulls - 2x10

Band Press - 2x10

Band Xover - 2x10

Band Face Pulls 2x10



Lifts -

Standing Strict Overhead Press - IA

Warm ups - ebx5 ebx5

Working Sets - 105x10 - 120x5 - 140x3 - 160x2

Top Singles - 175 x1 x1 x1 x1 x1

*Back Off Set - done as singles - 180 x1 x1 x1 x1 x1 x1



Close Grip Bench - IA

Working Sets - 125x10 - 145x5 - 175x3 - 195x2

Top Singles - 215 x1 x1 x1 x1 x1

*Back Off Set - done as singles - 230 x1 x1 x1 x1 x1 x1



JM Press - IA

Working Sets - 85x10 - 100x5 - 120x3 - 135x2

Top Singles - 150 x1 x1 x1 x1 x1

*Back Off Set - done as singles - 160 x1 x1 x1 x1 x1 x1



Meadows Rows - IA

Working Sets - 75x10 - 85x10 - 100x3 - 110x2

Top Singles - 125 x1 x1 x1 x1 x1

*Back Off Set - done as singles - 135 x1 x1 x1 x1 x1 x1



Curls - Long bar - 4x8 - 50x8 - 55x8 - 60x8 - 65x8



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



Pull Ups - 4xamrap - 10 - 10 - 9 - 6+1



Abs - Paloff Press - double looped red mini - 4 sets of 15