Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=YDDkCiUh...eXICb06_2V-



​Tues June 10 '25 - IA / Hatfield Fusion

​Heavy Bench n Accessories

197.9 body weight

1304 cals headed to 2800 for the day

30 min - increased tension 1/4 turn - 8 miles 130/132 bpm



Today was right on the money , a bit of autoregulation on the main mover and top incline accessory but I think it came out well in the end.



Head was in it , body felt good , elbow and pec/delt were all smiles , plenty of fire in the forge I got no complaints.



​Used a bit of patience and kept faith in our autoregulation strategy seems to be working out well so if it aint broke dont fix it.



Stretches / Flossing

Band Pulls 2x10

Band Press 2x10

Cable Facepulls 2x10 #10

Cable Xovers 2x10 #10

Cable Tri Pushdowns 2x10 #10

Cable Curls 2x10 #10

​Wall Angels 2x10

Wall Stretch 2 each side 30 count hold



Lifts -

Bench - IA/Hatfield Fusion 5x4 - autoregulated

Warm up - ebx5 ebx5

Progression - 135x5 - 185x4 - 225x3

Working Sets - 255 x3 - realized here I was not going to get 5x4@255 so we improvised - 5 sets of 4 singles - 5lb jumps

Adjusted Work Sets -

255 x1 x1 x1 x1

260 x1 x1 x1 x1

265 x1 x1 x1 x1

270 x1 x1 x1 x1

275 x1 x1 x1 x1



Wide Grip Incline Bench - IA/Hatfield Wave

Working Sets - 140x10 - 160x9 - 190x7 - 210x6 - 230x3x1x1



Wide Grip Decline Bench - IA/Hatfield Wave

Working Sets - 140x10 - 160x9 - 190x7 - 210x6 - 230x5



JM Press - IA/Hatfield Wave

Working Sets - 100x10 - 115x7 - 135x6 - 150x5 - 160x4



Side Delt Raise - 12x12 - 15x12 - 20x12 - 25x12



​Hammer Curls - 30x12 - 35x12 - 40x12 - 45x8x4 - elbow tension



Standing Cable Crunches - #70 - 4 sets of 20