Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=jTA7nMSg...rt_radio=1



June 17 '25 - Iron Abyss / Hatfield Fusion

​PAP Bench Tuesday and Accessories

198.3 bodyweight

1160 cals headed to 2800 for the day

30 min cardio - stat bike uphill - 8 miles 126/128 bpm



Short waves for the fkn win baby !! WOOOOOOOOOOOOO!



Brutal , precise and just no fkn around I am really liking this.



Bar moved well , good speed for heavy work , good pop , need a bit of work on mid drive , some pin work should fix it , fast off the chest then under big load i seem to miss a gear mid point have to downshift and the lock outs strong .. pins bands n chains ... no worries



Got a good sense of where the waves need to start , I was a little over zealous planning 30 lbs jumps for bench work .. the best laid plans of mice and men eh ?



Incline is lacking so that's going to be 10lb jumps , Decline is better off and able to handle 20.



Concerns me in the least , that's why we work waves and rotate accessories , that will come to pass soon enough, I never was a big or very good bencher so I expect a few bumps along the road.



Stretches -

Band Press 2x10

Band Pull 2x10

Cable Tri Press down #10 2x10

Cable Face Pulls #10 2x10

Band Y Raise 2x10



Lifts -

Bench - PAP Work (realize I haven't been listing this)

Warm up - ebx5 ebx5

Progression - 135x3 - 155x3

Working Sets - 170x5 - 205x3 - 230x2

PAP Singles - 4 ExPushups 255x1 - 4 ExPushups 290x1



Pin Press - Wide Grip - Fusion Wave - Full Rom at Chest - Dead Stop

Working Sets - 195x5 - 215x4 - 235x3



Incline Bench - Wide Grip - Fusion Wave

Working Sets - 235x5 - 245x3 - 255x2



Decline Bench - Wide Grip - Fusion Wave

Working Sets - 235x5 - 255x3 - 275x2



JM Press - Fusion Wave

Working Sets - 150x5 - 165x5 - 180x4



Delts Raise - 4x12 - 15x12 - 20x12 - 22.5x12 - 25x12



Hammer Curls - 4x12 - 25x12 - 30x12 - 35x12 - 40x12



Abs - Standing Cable Crunches - Progressive Fun

65x20 - 70x20 - 75x20 - 80x20