Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=AV33QOBo...rt_radio=1



Nov 2 '24 - Yanojugate

Dynamic Upper

200.8 body weight

1088 cals headed to 2500 - not real hungry today

60 min cardio - stat bike



Good solid dynamic day , main mover went well , kept the bands on for accessories to have some extra fun and swapped out some rep schemes. Was a good fun work day all around. Pec n Delt held up and seem to be doing better each session. Focus was there , head was in it , bar had good speed on it , got some decent leg drive on the final reps and used it sparingly i guess you could say. All in all 10/10 stars



​Stretches -

Band Pull 2x10

Band Press 2x10

Band Xover 2x10



Lifts -

Bench - Dynamic 9x3 - 60% 1rm + 25% dynamic = 190 on the bar + 108 in bands or chains = 298

* 2 red minis - Bands are stretched to 85" which gives us 108lbs in tension so were over loaded

Warm up - ebx5 eb/2x5

Progression - 135/2x3 - 155/2x3 - 175/2x3

Work Sets - 190/2x3x3x3x3x3x3x3x3x3

Extra Credit Singles - 205/2x1 - 215/2x1 - 225/2x1 - 235/2x1 - 240/2x1= 358* at the top



Decline Bench - Bands stayed on - same tension 108lbs - 5x5 Odd Progression with the bands

135/2x5 - 135/2x5 - 140/2x5 - 145/2x5 - 145/2x3+1+1= 253* at the top



Close Grip - Bands stayed on - 5x5 - 135/2 - 5x5x5x5x2+2+1= 243* at the top



Upright Rows - 4x8 - 65x8 - 70x8 - 75x6+2 - 75x5+2+1



Delts - 3x15 - #25 - 15x15x15



Curls - Long Bar - 3x15 - #60 - 15x15x10+2+2+1



Bent Leg Lifts - 30x30x30x30