Yano's old man lifts such and so forth

[Yano]

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

Dec 4 '24 - Brutal Conjugation
​Heavy Upper Wednesday
204.1 body weight
1278 cals headed to 2700
60 min cardio stat bike

​Program testing continues , new scheme seems to work well and it feels good.

​Head was in it , forge was hot and ready to smelt iron , it all went right proper. Pinchy scap is still pinchy , seems to be more when I try to row than anything else. Right bicep is a lil spongy as well , not a pull feeling just more of pump type of thing.

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

Lifts -
Competition Bench - pause off rack - pause on chest - pause before rack
1053211 - our Brutal scheme
​Warm up - ebx5 ebx5 135x5
Progression to top set - 150x10 - 170x5 - 205x3 - 230x2 - 255x1 - 290x1
**Back off sets - 235x6 - 205x8 - 190x9 * keeping track for fun

Decline Bench - 5x5 - 220x5 - 225x5 - 230x5 - 235x5 - 240x3+2

Incline Close Grip Bench - 5x5 - 205x5 - 210x5 - 215x5 - 220x5 - 225x4+1

Standing Rows - 4x8 - 65x8 - 75x8 - 80x8 - 85x8

Curls - 4x8 - 55x8 - 65x8 - 75x8 - 80x8

Delts - 3x15 - #25 - 15x15x15

Abs - Bent Leg Lifts - 30x30x30x30