Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=o3hHsVtqNFQ



May 23 '25 - Iron Abyss/Hatfield Fusion

Test Week 1 - Friday Bench CAT

​199.4 body weight

1620 cals headed to 2800 for the day

30 min stat bike uphill - 8 miles 130/132bpm



Today was freaking great ! Everything moved well , had good pop to it and travel. I had a hell of a lot of fun , it was quick moved well and never felt like it dragged on.



In fact i had to check my notes twice cus it went so smooth I thought I had forgotten a lift.



Flossing -

red mini band

Tricep press downs - 2x20

Face Pulls 2x20

Curls 2x20



Stretches / Warm ups

Wall Stretch - 3x20sec hold

Cable Xovers 2x10

​Y Raises 2x10

Wall Angels 2x10



Lifts -

Comp Bench - CAT 5x2 - Fast

Warm ups - ebx5 ebx5

Progression - 135x2 - 185x2 - 225x2

Working Sets - 240 x2 x2 x2 x2 x2



Pin/Simulated Board Press Wave 532 / chains #40

Object of this is to work to 5x3 then move up the ladder

Full Rom - 225/40x5

Up 2 holes - 235/40x3

Up 2 holes - 245/40x2 - oy vey that was like moving a house



If I got this right I plan on rotating close n wide grip through the bench work from heavy to light days. Then work JMs on wide bench day and Spotos on close grip day.



​Incline n Decline and Spoto have the same PR but are in different places in the wave so it looks like a weird typo



Incline Close Grip Bench - IA Wave

Working Sets - 140x10 - 160x6 - 190x4 - 210x3 - 230x2



Decline Close Grip Bench - IA Wave

Working Sets - 140x10 - 160x6 - 190x4 - 210x3 - 230x2



Spoto Press - IA Wave - Pinkys at rings

Working Sets - 140x10 - 160x5 - 190x3 - 210x2 - 230x1



Abs - Paloff Press - Double looped red mini - 4 sets of 20