Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=zhPx9Qdz...rt_radio=1



Jun 13 '25 - Iron Abyss / Hatfield Fusion

Friday - CAT Bench and Accessories

197.3 bodyweight

1185 cals headed to 2800 for the day

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



Today was solid gold for the upper work. Got warmed up in the yard so I just hit a minimal warm up with light cable flossing and got right to it.



Bar flew for main mover until it didn't once we climbed a bit of a ladder and the speed slowed I called it. Today's about pop n control not for grinding.



I got nothing to complain about , delt/pec felt good even with the reach on main mover , cut to the short waves and that felt good.



Just have to decide where to cut the short wave rep scheme test it for few weeks maybe. all 5's and bump or more reps , thats the debate.



Stretches -

Weeding x30 min

Raking x20 min

Weed Wacking x20 min

Cable Tri Press down #10 2x10

Cable Face Pulls #10 2x10

Band Y Raise 2x10



Lifts -

CAT Bench - speedy shit - Fusion Wavy Ladder Thing

Warm up - ebx5 ebx5

Progression - 135x5 - 185x4 - 225x3

Working Sets - 245x2 - 245x2 *felt like air so we bumped* 250x2 - 250x2 - *still flying* - 255x1 - 260x1 - 265x1 - 270x1 - 275x1*first noticeable speed drop - called it here



Pin Press - Full Rom at chest - Short Fusion Wave

Working Sets - 135x5 - 195x5 - 215x5 - 235x5* start new wave



Incline Bench - Close Grip - Fusion Wave

Working Sets - 160x10 - 190x9 - 210x8 - 230x5



Decline Bench - Close Grip - Fusion Wave

Working Sets - 160x10 - 190x9 - 210x8 - 230x5



Spoto Press - Wide Grip - Fusion Wave

Working Sets - 160x7 - 190x6 - 210x5 - 230x4



Hammer Curls - 25x15 - 30x15 - 35x15 - 40x13+2



Seated Delt Raises/Flies - like a bird flapping - them things

12x15 - 15x15 - 20x15 - 22.5x12+3



Abs - Standing Cable Crunch - #70 - 4 sets of 20