Yano's old man lifts such and so forth

[Yano]

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Dec 11 '24 - Iron Abyss
Heavy Upper Wednesday
203.7 body weight
1715 cals headed to 2700
60 min cardio - stat bike

Program is going fucking amazing so far. It looks like a ton of volume and well it is if you aren't used to it but if some one new to it listens , works their mains and starts with 4 accessories for each highlighting weak points , they cant really go wrong.

For the full program it will take an advanced lifter that really knows their endurance , skill level and recovery ability. Not trying to brag my old ass up but it's taken almost 4 years of work and experimenting to be able to do this. I don't think a beginner or even average intermediate lifter can just jump into the fully monty without suffering setbacks.

Today went well , good speed on the bar it traveled well , put a few lbs on some accessories nothing heroic. All around good solid days work.

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

Lifts -
Bench - Competition style - full pauses
Warm up - ebx5 - ebx5 - 135x5
Progression - 155x10 - 175x5 - 210x3 - 235x2 - 260x1 - 295x1
*Back off sets - 240x6 - 210x8 - 195xamrap *10

Spoto Press - 3x6 - Progressive - 210x6 - 215x6 - 220x6

Incline Close Grip Bench - 5x5 - Progressive - 190x5 - 200x5 - 205x5 - 215x5 - 220x4+1

Decline Bench - 5x5 - Progressive - 195x5 - 215x5 - 225x5 - 230x5 - 235x3+2

Bent over rows - 4x8 - Progressive - 135x8 - 140x8 - 145x6+2 - 150x5+2+1

Delt Flys - 3x15 - 25x15 - 25x15 - 25x15

Curls - 4x8 - Progressive - 70x8 - 75x8 - 80x8 - 90x6+1+1

Bent Leg Lifts - 30x30x30x30