Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=NgX5ZwFn...rt_radio=1



May 2 '25 - Iron Abyss

Pressing n Pulling Friday Fun

203.6 body weight

1642 cals headed to 3000 for the day

30 min cardio - stat bike uphill - 8 miles 128/130bpm



Today was a good day , top single of OHP was a grinder and a half so we'll repeat that next heavy session.



Everything moved good felt good , if it was supposed to be easy it would be called ice cream not weight lifting.



Stretches -

Band Press 2x10

Band Pull Aparts 2x10

Band Xover 2x10

Band Face Pulls 2x10



Lifts -

Standing OHP - IA

Warm ups - ebx5 ebx5

Working Sets - 110x10 - 125x5 - 145x3 - 165x2 - 180x1 - 205x1 grindy as fuck repeat next heavy session

*Back Off Set - done as doubles - 180 x2 x2 x2



Close Grip Bench - IA

Working Sets - 10x130 - 5x150 - 3x180 - 2x200 - 1x220 - 1x250

*Back Off Set - 230x6



​JM Press - IA

Working Sets - 90x10 - 105x5 - 125x3 - 140x2 - 155x1 - 175x1

Back Off Set - 160x6



Meadows Rows - IA

Working Sets - 80x10 - 90x5 - 105x3 - 115x2 - 130x1 - 145x1

*Back Off Set - 135x6



DB Lat Raise - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15



Pull Ups - 4xAmrap - 11 - 10 - 10 - 8



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