Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=X14vuJ2-...rt_radio=1



Aug 16 '25 - Iron Abyss - 5 weeks out

Supplemental Bench n Fluff n Buff Accessories

199.5 body weight

1132 cals headed to 2000 for the day

Cardio - stat bike 10 miles 40 min 19 sec - 122/124bpm



Today was right on , hit out 3x3 with good speed and bar travel , reached a bit and worked up a bit higher in singles after that. Everything fired well I got no complaints , it all lined up today nicely.



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

Working Sets - 230 x3 x3 x3

Aftermarket Singles - 250x1 - 275x1 - 295x1 *bar slowed down here quite a bit , called it good n moved on



Working Cable Rows - 3x12 Static

110 x12 x12 x12



Working Cable Pull Downs - 3x12 Static

120 x12 x12 x12



Incline DB Press - 3x8 Static

50 x8 x8 x8



External Rotations - double looped red mini - 3 sets of 12 reps



Abs - Mixed bag o nuts

Cable Crunches - #70 x20 x20

Banded Wood Choppers - double looped red minis - 2 sets of 20 each side

Pallof Press - double looped red minis - 2 sets of 20 each side

Bent Leg Lifts - 2 sets of 30