Yano's old man lifts such and so forth

[Yano]

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



June 24 '25 - Iron Abyss / Hatfield Fusion

​PAP Bench Tuesday and Accessories

199.3 body weight

1480 cals headed to 2800 for the day

30 min cardio 15 before 15 after - uphill stat bike 8.1 miles 126/128 bpm



Fucking scorcher of a day outside and in the gym. 94 out there with the humidity the computer says 102 .. fuck me.



In the gym , everything was on fire. Head was there , belly was fired up it was nice.



Main mover went well , a bit of a slow rep at the top but not a true grind , form held up , ass might of been a lil high for all white lights but ill take it.



The Yano Press hahaha ok lemme splain , it's an overloaded pin reverse pin press , were going from the top down 2 holes at time.



I was hoping to start with 330 ,, nada all I could do to control it from wanting to wave in the air like flag when I unracked , so I did static holds to start 2x2 then dropped to 315 set the pins and hit a proper 2x2.



​Accessories went and moved well , I chained up for a switcheroo and some fun.



I got no complaints.



Stretches -

Wall Angels -3x10

​Band Yraise - 2x10

Band Pull - 2x10

Band Press - 2x10

Cable Face Pull 20# - 3x10



Lifts -

Bench - Comp pauses controlled as possible - Fusion Wave

Warm up - ebx5 ebx5

Progression - 135x4 - 155x3

Working Sets - 175x5 - 210x3 - 235x2

PAP Singles - 4 ExPushups 260x1 - 4 ExPushups 295x1* this ties my meet PR from last year



Yano Press - Top down overload paused pin press - 2 count - holy shit

Working Holds -

330 x WTF am I doing - no drop s shakey AF cue static holds -

Set 1 1x 10 count x 1x 10 count

Set 2 1x 10 count x 1x 10 count

Working Sets - 3" drop - 1st able hole - 2 count pause on pins

315 x2 - 315 x2



Added the chains and ran the same weight for pins/inc bumped up dec just 10 why not get some speed and push a bit on the high end for funsies on heavy day



Pin Press - Fusion Wave - bottom up pause at chest 2 count - 60lbs chains added

Working Sets - 185/60x5 - 205/60x5 - 225/60x5 - new wave



Incline Bench - Fusion Wave - moved up a slot on the bench more of an incline but not seated - just the next slot up - 60lbs chains added

Working Sets - 185/60x5 - 205/60x4 - 225/60x3



Decline Bench - Fusion Wave - bumped sets 10lbs - 60lbs of chains

Working Sets - 195/60x5 - 215/60x4 - 235/60x3



JM Press - 60lbs chains added

Working Sets - 150/60x5 - 155/60x5 - 160/60x5



Hammer Curls - 4x15 - 15x15 - 20x15 - 25x15 - 30x12+3



Delt Raise - 4x15 - 12x15 - 15x15 - 20x15 - 25x10+3+2



Abs - Standing Cable Crunches - 4x15 progressive

65x15 - 70x15 - 75x15 - 80x15