Yano's old man lifts such and so forth

[Yano]

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



July 8 '25 - Iron Abyss / Hatfield Fusion

PAP Bench and Accessories

199 body weight

1345 cals headed to 2800 for the day

30 min cardio - stat bike uphill - 8.2 miles 126/128bpm



Well today still sucked haaaaahahahah I got no top end this week it seems. Good drive , bars moving well , good speed until top set and then brick wall.



Pulled a bit of a work around when main failed at the final single , with the big pull in the front delt/pec tendon thing I got I knew the 30lbs was just too big a jump.



I dropped back down to the 270 single and started back up 5 at a time to failure , so while I didn't hit my 305 for today we still got in some solid singles to make up for it I think. Feels like I put in some work anyhow



Bar moved well like I said, head was into it, I had a decent belly of fire to keep the locomotive goin just no big top end. No excuses we just keep working.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Tri Pushdowns - #10 x 10

Cable Curls - #10 x10

Cable Facepulls - #10 x10

Band Y Raise - 2x10



Lifts -

Bench - Fusion Wave and then some

Warm up - ebx5 ebx5

Progression - 135x5 - 155x3

Working Sets - 185x5 - 220x3 - 245x2

PAP Singles - 4 ExPushups 270x1 - 4 ExPushups 305xnope - delt tight AF

Dropped back to 270

Working Progression - 270 x1 x1 - 275 x1 x1 - 280 x1 x1 - 285 x1 x1 - 290 x1 and done



Yano Press - 2x2 - Top down - Limited ROM - +1RM - 6"

Working Sets - 275x2 - 295x2 - 310x2 - 320 x2 x2



Pin Press - Fusion Wave - Bottom up

Progression - 135x2 - 225x2

Working Sets - 245x5 - 255x5 - 265x5 - Begin new wave or variation



Delt Raise - 4x12 - 15x15 - 20x12 - 22.5x12 - 25x12



Hammer Curls - 4x12 - Straight weight - #30 x12 x12 x12 x12



Abs - Standing Cable Crunch - Progressive fun - 60x15 - 70x15 - 80x15 - 85x10 x5 x5