Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=H8gHMU-p...eXICb06_2V-



June 27 '25 - Iron Abyss / Hatfield Fusion

CAT Bench Friday and Accessories

199.3 body weight

1396 cals headed to 2800 for the day

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



Today was moving and grooving , mains moved with the quickness , the heavy short 2x2 work went well. I got nothing to complain about , chained up the accessories again for fun and moved up the incline bench a slot again so its more incline but not seated.



Head was there , body felt good , bar travel was and speed kept up so all in all it was solid AF.



Stretches -

Wall Angels 2x10

Wall Stretches 2x30 hold

Cable Face Pulls 20# 2x15

Cable Tricep pushdowns 20# 2x15

Band Pull 2x10

Band Press 2x10



Lifts -

Bench - CAT - Full Speed - Wide Grip

Warm up - ebx5 ebx5

Progression - 135x3 - 155x3

Working Sets - 175x5 - 210x3 - 235x2

Working Singles - 260 x1 x1 x1 x1 x1



Yano Press - top down overload bench - touch n go off pins - 2x2 - WS spacing on the rack these are 1 inch drops

Working Sets - 5" ROM 315 x2 x2 - 6"ROM 315 x2 x2 - 7" ROM 315 x2 x2



Pin Press -Wide Grip - Full pause on the pins - Fusion Wave

Progression - 135x2 - 225x2

Working Sets - 245x5 - 255x3 - 265x2



Incline Bench Close Grip - High incline not seated - Fusion Wave - 40# chains

Progression - 135/40x2 - 185/40x2

Working Sets - 205/40x5 - 215/40x5 - 225/40x5 - Begin new wave



Decline - Fusion Wave - Close Grip - 40# chains - no touch Hurricane style jiggly wiggly

Working Sets - 215/40x5 - 225/40x5 - 235/40x4



Spoto Press - Wide Grip - Fusion Wave

Working Sets - 210x5 - 230x5 - 250x5 - Begin new wave



Delt Raise - DB - 4x15 - 15x15 - 15x15 - 20x15 - 22.5x15



Curls - Ez Bar - 4x8 - 65x8 - 70x8 - 75x8 - 80x6+1+1



Abs - Standing Cable Crunches - progressive - 65x20 - 70x20 - 75x20 - 80x20