Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=x-64CaD8...rt_radio=1

Oct 17 '25 - Iron Abyss
Wednesday - Main Bench Assault
197.4 body weight - 300+g of carbs is starting to work
3119 cals for the day
Cardio Stat bike - Time 70 min - Distance 20.2 miles

Today was a good solid work day , I looked over some numbers and shooting for 350 bench right now with the sketchy delt is a bit assinine so I readjusted to just 5lbs over our best in training and we'll shoot for that right now until things solidify a bit more.

Today was good all around , head was in it , decent aggression and tons of focus but not out of my head or lost. 10/10 stars

Started early and finished up early , it was nice.

Tones for 30 min - 40hz

Workout Begins - 1:10 pm

Supersets - bench warm up to progression - all 4 is one superset
Straight Arm Lat Pulldowns - #20 x20 x20
Cable Underhand Rows - #20 x20 x20
Cable Face pulls - #20 x20 x20
Tri Pushdowns - #20 x20 x20

Lifts -
Hypertrophy Ignition -
Flat Bench - 7x2 + 1x3 - 60% - done in line with our PAP Wave Progression + 3x4 Explosive Pushups 1 Clappers
Warm up - ebx5 ebx5
Wave Progression - 140x10 - 160x5

Ignition Sets - 195 x2 x2 x2 x2 x2 x2 x2 + 195x3

Neural Work Begins -

Resume Wave Progression - PAP with Explosive Pushups - 220x1 + 4 Ex Pushups 1 clap - 220x1 + 4 Ex Pushups 1 clap - 240x1 + 4 Ex Pushups - 275x1 - smooth n crisp

Flat Bench - CAT - 6x3 - 195 + 60 in chains today = 255 at the top
Rolling in hot
Working Sets - 195+60 x3 x3 x3 x3 x3 x3

Iso Holds - 3x6 seconds - they all moved and felt ok on the delt - pleasantly surprised
Ready to go
Working Sets - 325 x6 sec hold - 335 x6 sec hold - 345 x6 sec hold - wobbly n shakey but it went up n stayed

Yano Press - 3x2 - Heavy as we could go but only got height 2 drops , go for three next session
Revved up n ready
Working Sets - 325 x2 6" drop - 325 x2 x2 8" drop - felt good but was not going to get 2 more inches so hit the double at 8"

Pin Press - 3x3 - Pins at delts sticking point 2 holes above chest - will keep working downward session to session - Slight Progression
Fast as a shark
Working Sets - 225x3 - 230x3 - 235x2+1 - first time delt felt a pinch

Tempo Spoto Press - 4x3 - 3/5/1 Tempo - Slight Progression - 5 count pauses for each rep
Hot n rolling
Working Sets - 195x3 - 200x3 - 205x3 - 210x2+1

Resume Hypertrophy Work -

Cable Face Pulls - 3x15 - slight progression - 35x15 - 40x15 - 45x10+5

Lat Pull Downs - 3x15 - slight progression - 100x15 - 110x15 - 120x12+3

Pendlay Rows - Slight Progression - 3x15 - 155x15 - 175x15 - 185x15

Cable Curls - 3x15 - slight progression - 20x15 - 25x15 - 30x12+3

External Rotations - double looped red mini - 3x15 each arm

Abs/Core - Mixed it up
Paloff Press - double looped red mini's x2 - 2x20 each arm
Bent Leg Lifts - 2 x 40 reps
Band Pull Throughs - 2x red minis - 3 sets of 20 reps

Workout finished 4:19 pm

**Feel good , tired but all in one piece , goin for a smoke and yogurt with some protein added to it. 20 min 528hz tones , feels good on the head today.