Yano's old man lifts such and so forth

[Yano]

Sept 13 '25 - Iron Abyss
Mass Block - Building work capacity - Supplemental Bench Day
203 body weight
2021 cals for today
Cardio - Stat bike - Time 79 min 23 sec - Distance 22 miles

Today was our supplemental bench day , and it went well , kept the working weight effective but under the pain threshold. Got in some good stuff , managed to add in a 3rd set on flat bench so that was nice.

Head was into it, starting to get used to the breathing and the count. It's kind of fun to be honest

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

Bench - 3x15 Progressive
Warm up - ebx5 ebx5
Progression - 95x15 - 135x5 135x10
Working Sets - 135x15 - 145x15 - 155x15

Seated Press - 2x15 Progressive
95x15 - 105x15

Lat Pulldowns - 2x15 Static
100 x15 x15

Working Facepulls - 3x15 Progressive
30x15 - 35x15 - 40x15

Cable Curls - 3x15 Progressive
30x15 - 35x15 - 40x15

External Rotations - Double looped red mini with 2 twists
3 sets of 20 each arm

Abs - Mixed Bag
Bent Leg Lifts - 3 sets of 35
Pallof Press - 2 sets of 20 each side