Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=aoNiavLP...1Y&index=1



June 3 '25 - Iron Abyss / Hatfield Fusion

Tuesday - Heavy Bench + Accessories

199.1 body weight

1472 cals headed to 2800 for the day

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



Today was money in the bank , chest got tight near top end work but we made it around the obstacle just fine.



After the first set of 4 at 255 , I realized the chest just wasn't healed up enough , dropped to sets of 3 , felt good ,when that got tight, dropped to doubles. Got in all of our reps at 255 we needed for the day just not in a 5x4 .... score in my book.



Accessories moved well , felt good , had to break up the final sets into 3+2 and 2+2 for the same reason as above but we got all our reps in , so i'm counting this as a win as well.



I'll repeat this session until we get proper sets n reps and move up from there. No shame in our game.



Bar moved well , had good speed , head and heart were in it for the full fight , everything felt good and the slight discomfort was expected at top end and not off putting , just have to adjust adapt and overcome. Simple.



Stretching -

​Atypical Functional Training (y)

2 hours gardening pulling weeds / planting

1 hour weed wacking

30 min raking and wishing I had a goat



Lifts -

​Bench - 5x4 adjusted for chest injury

Warm up - ebx5 ebx5

Progression - 135x4 - 185x3 - 205x2 - 225x1 - 245x1

Working Sets - 255 x4 x3 x3 x3 x2 x2 4 explosive pushups x2 4 explosive pushups x2



Incline Bench Wide Grip - IA

Working Progression - 140x10 - 160x8 - 190x6 - 210x3+2 - 230x2x2



Decline Bench Wide Grip - IA

Working Progression - 140x10 - 160x8 - 190x6 - 210x3+2 - 230x2+2



JM Press - IA

Working Progression - 100x10 - 115x7 - 135x5 - 150x4 - 165x3



Abs - Mixed Bag for fun

Paloff Press - double looped red mini - 2x20

Wood Choppers - double looped red mini - 2x20