Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=TeJDIzPxd0M

Nov 23 '24 - Yanojugate
Testing New Heavy Upper Main mover and accessories from program
203.7 bodyweight deca or pewp ? the world may never know
1495 cals headed to 2700
60 min cardio

Today went well , tossed in the main mover from our new program and dropped the bands n chains for a while.

Still a speed day , tried to generate as much force n speed with the bar as I could each rep still same as working with bands or chains on dynamic day. Rest time between sets under a minute.

Kept the accessories static for the most part with not much progression see how the volume we added in effects this old war horse , if we can keep up then it's full ahead and damn the torpedoes.

Fire in the forge was hot , head was in it, bar moved well. 10/10 stars. Big money no whammies !!

Stretches -
Band Pull 2x10
Band Press 2x10
Band Xover 2x10

Lifts -
Bench - Speed work 8x3 - fast fast fast
Warm up - ebx10 ebx10
Slight Progression - 135x3 - 155x3 - 175x3 - 195x3
Working Set - 205x3x3x3x3x3x3x3x3
Back Down Sets - 3x8 - 180x8x8x8
These went well ,blown right up like a tire - might increase 5% see how - test for a few weeks

Decline Bench - 5x5 - 220x5 - 230x5 - 235x5 -240x5 - 245x5

Close Grip Incline - 5x5 - 205x5 - 210x5 - 215x5 - 220x5 - 225x5

Standing Row - 5x5 - 80x5 - 85x5 - 90x5 - 95x5 - 100x3+1+1

Curls - long bar - 4x8 - 80x8x8x8x6+2

Standing Military Press - kept very very light for these - 4x8 - 90x8x8x8x8

Delt Raise - 3x15 - front - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30