Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=pquW_inS...H&index=36



July 23 '25 - Iron Abyss / Hatfield Fusion

Wednesday Benchday and Accessories

199.0 body weight

2071 cals headed to 2800 for the day

Cardio - 10 miles stat bike - 39 min 35 seconds - 124/126 bpm



Today was right on the money , head was in it , body was into it. Bar moved good , felt good , moving up into my working sets much slower seems to ease the delt into form much better so that's definitely a new thing to keep doing.



Everything was there , I got no issues to really bitch about.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10

Cable Facepulls - #20x15

Tri Pushdowns - #20 x15



New type shit - done as warm ups before and between bench warm up and progression as a superset

Lat Pulldowns - #50 x15 x15 x15 x15

Cable Underhand Rows - #30 x15 x15 x15 x15



Lifts -

Bench - Competition - controlled - full stop at chest but not a real pause - 3x3

Warm ups - ebx5 ebx5 - first superset here from above -

Progression - 135x3/superset - 160x3/superset - 185x3/superset - 225x2 - 245x1

Working Sets - 260 x1 x2 - 260x3 - 260x3



Yano Press - 7" ROM - Top Down Overloaded - 2x2

Progression - 275x2x2 - 295x2x2 - 315x2x2

Working Sets - 330x2x2



Pin Press - Fusion Wave - Progressive Loading - Reducing ROM - Imitation board Press's

Progression - 135x5 - 185x4 - 225x3 - 245x2

Working Sets - 265x5 full rom to chest - up two holes - 270x3 - up two holes - 275x2



Skullcrushers - yeah you read that right hahaah I never do these - 4x12 Progressive

65x12 - 85x12 - 105x12 - 115x12



Incline DB Press - 4x12 - Static - I GOTA get more micros

60x12 - 60x12 - 60x12 - 60x12



Working Lat Pulls - 4x12 Progressive

120x12 - 130x12 - 140x12 - 150x12



Working Cable Low Rows - underhand again pronated wtf thats called - 4x12 - Progressive

100x12 - 110x12 - 120x12 - 130x12



Cable Curls - 4x12 - Progressive

20x12 - 25x12 - 30x12 - 35x12



Abs - Bent Leg Lifts - 4 sets of 30