Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=D5_oPyav...rt_radio=1



July 30 '25 - Iron Abyss / Hatfield Fusion

Bench Testing Wednesday - Main and Light Accessories

6 weeks out

199.0 body weight

1110 cals headed to 2800 for the day

Cardio 10 miles - 39 min 18 sec - 122/124 bpm



Train kept a rolling all night long WOOOOOOOOOO!WOOOOOOOOO!!!!!! Today was the shit but nothing stank. Fuck Yeah !



The superset warm ups are paying off , and making smaller jumps is a big help as well , take a little longer to get up to working weight but I'm no spring chicken any more and this feels right to me , so we go with it. Years of using that shoulder for a battering ram in football and a cannon barrel all through shot putting and now powerlifting has taken its toll.



Meet warm up progression today and hit our first and second attempts , everything felt good and moved well.



Second attempt didn't fly but it was far from a grinder so I'm real happy about that.



We still managed to get in our main mover at 4x4 and the accessories were kept light and snappy , I got no complaints at all. 10/10 stars for a testing day.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression

Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts -

Bench - Competition testing Opener and Second attempts

Warm up - superset - ebx5 ebx5

Progression - superset - 135x5 - superset - 160x3 - superset - 185x2

Progressive Singles - 225x1 - 245x1 - 265x1

1st Attempt - 285x1 - Boom , felt real good

2nd Attempt - 300x1 - Shazam - didn't fly but moved with decent speed , real happy.

*Back Offs with todays main mover - 4x4 - 265 x4 x4 x4 x4



Seated DB Press - 3x8 Static

45 x8 x8 x8



Lat Pulls - Work Sets - 3x12 Static

105 x12 x12 x12



Face Pulls - Work Sets - 3x15 Static

30 x15 x15 x15



Hammer Curls - 3x8 Static

45 x8 x8 x8



Abs - Standing Cable Crunch - 4x20 Progressive

60x20 - 65x20 - 70x20 - 75x20