Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=vkOJ9uNj...rt_radio=1

​Nov 30 '24 - Brutal Conjugation
Percentage upper saturday
203.3 body weight
1310 cals headed to 2700
60 min cardio - stat bike

Today went real good , worked the new 105321 for main and dropped to 80% of 1rm for accessories , a bit complicated if you don't know your 1rm so I might change it to a straight set n rep scheme and leave the weight up to the lifter ,,,unsure.

Head was in it, fire was hot, bar moved well. Damn good day.

Bench - competition style - pause out of the rack - pause on chest - pause before rack
Warm up - ebx5 ebx5
Progression - 145x10 - 165x5 - 200x3 - 225x2
Working Singles - 250x1x1x1x1x1
*Back off sets - 200x6 - 175x8 - 165x11*keeping track for fun

Accessories set to 80% of 1rm of the lift - I just backed down 20lbs and added it back on per set for progression - oddly complicated - needs ironing out

The accumulated fatigue really adds up by the end up this even light weights felt heavy as fuck.

Decline Bench - 4x8 - 175x8 - 180x8 - 190x8 - 195x8

Incline Close Grip Bench - 4x8 - 175x8 - 180x8 - 190x8 - 195x6+2

Standing Rows - 4x8 - 85x8 - 90x8 - 95x8 -100x6+1+1

Curls - 4x8 - 70x8 - 75x8 - 80x8 - 90x5+2+1

Delt Flys - 3x15 - #25x15x15x15

Abs - Bent Leg Lifts - 30x30x30x30