Yano's old man lifts such and so forth

[Yano]

Nice log Yano and some good YouTube selections

Thanks man !! appreciate it.

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https://www.youtube.com/watch?v=TQFWc4syEgM



May 9th '25 - Iron Abyss

​Pressing Matters Friday

203 body weight

Cals - THX1138 if you know you know - headed to 3000

​Cardio - 30 min stat bike , still uphill - 8miles - 130/132 bpm



Today was solid as a rock , bar moved well , tried something new which while was fun angered the shit out of my rebuilt right elbow.



First time doing cable delt raises and first off , very fkn humbling db's i can hit 25lbs , on the cable 15 felt like a tiny house.



Last set of 8 and right elbow just started burning , grip is effected , extending is effected ,even just making a fist is uncomfortable.



Load up some Ibuprofen and Tylenol and see how it feels tomorrow , might be rest day.



Rest of the workout went great !! Fucking Stellar in fact.



Stretches -

Band Pull Aparts 2x10

Band Press 2x10

Band Y raise 2x10

Band Xover 2x10

Band Face Pulls 2x10



Lifts -

Standing Overhead Press - strict - IA

Warm ups - ebx5 ebx5

Working Sets - 110x10 - 125x5 - 145x3 - 165x2

Top Singles - 180 x1 x1 x1 x1 x1

*Back off Sets - 170 x3 x3 - 160 x4 x4



Close Grip Bench - IA

Working Sets - 135x10 - 155x5 - 185x3 - 205x2

Top Singles - 225 x1 x1 x1 x1 x1

*Back Off Sets - 230 x3 x3 - 200 x4 x4



JM Press - IA

Working Sets - 95x10 - 110x5 - 130x3 - 145x2

Top Singles - 160 x1 x1 x1 x1 x1

​*Back Off Sets - 165 x3 x3 - 145 x4 x4



Meadows Rows - IA

Working Sets - 80x10 - 90x5 - 105x3 - 115x2

Top Singles - 130 x1 x1 x1 x1 x1

*Back Off Sets - 135 x3 x3 - 115 x4 x4



Cable Lat Raises - holy humbling - 4x8

10x8 - 15x8 - holy shit gonna stay here - 15x8 15x8 - elbow hell



Pull ups - sandbagged due to elbow - no failures just skipped using some common sense



Paloff Press - double looped red mini - 4x15