Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=EZyWuBNo...t_6GOW9MZA



Aug 9th '25 - Iron Abyss - Hatfield Fusion

5 weeks out

Saturday - Light Bench with a side order of fluff n buff

199.4 body weight

1359 cals headed to 2800 for the day

10 miles stat bike 40 min 26 sec - 122/124bpm



Today was short simple n sweet like that girl we all dated in 8th grade



Quick n simple 3x3 main with some fluffing n buffing for fun and to kill the boredom monster. Everything went real well , full comp pauses on main mover for each rep. I got no complaints.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression

Straight Arm Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts

Competition Bench - 3x3

Warm up - superset - ebx5 ebx5

Progression - superset 135x5 - superset 160x3 - superset 185x2 - 210x1

Working Sets - 230 x3 x3 x3



Incline DB Press - 3x8 - #50 Static

50 x8 x8 x8



Lat Pulldowns - work sets - 3x12 - 120 Static

120 x12 x12 x12



Low Cable Rows - 3x12 - 110 Static

110 x12 x12 x12



Face Pulls - work sets - 3x15 - 30 Static

30 x15 x15 x15



External Rotations - cables - 15 Static

15 x12 x12 x12



Abs - Mixed Bag O'Fun

Bent Leg Lifts - 30

Pallof Press - double looped red mini - 30 each side

Wood Choppers - double looped red mini - 30 each side

Standing Cable Crunches - 60# static - 30