Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=dW5fvqkW...rt_radio=1



Aug 13 '25 - Iron Abyss - Hatfield Fusion

Wednesday Bench Day 5 weeks out

199.9 lbs bodyweight

2453 cals final for the day - late post - hot AF today

Cardio - Stat Bike 10 miles - 40 min 12 sec - 122bpm



Damn good day today , took our time and warmed up slow again , our new standard and everything moved real well. Bar had good travel speed , no grinding or getting out of groove. Good solid work day for peaking.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression - #5 increase each superset

Straight Arm Lat Pulldowns - #20 x20 x20 x20 x20

Cable Underhand Rows - #20 x20 x20 x20 x20

1 min pause

Cable Facepulls - #20 x20 x20 x20 x20

Tri Pushdowns - #20 x20 x20 x20 x20



Comp Bench - Full Pauses

Warm up - superset - ebx5 ebx5

Progression - superset +5 135x5 - superset +5 160x3 - superset +5 185x2 - 210x1 - 225x1 - 250x1

Working Sets - 275 x3 x3 x3



Seated Barbell Press - 3x8 Progressive

155x8 - 160x8 - 165x8



Working Lat Pulldowns - 3x12 Progressive

120 x12 x12 x12



Working FacePulls - 3x15

40 x15 x15 x15



External Rotations - 3x12 - double looped red mini band

x12 x12 x12



Abs - Bent Leg Lifts - 4 sets of 30