Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=GtVC3-_M4mI

Jan 10 '25 - Iron Abyss
Friday Pressing Focus
​199.9 body weight
1740 cals headed to 3000
60 min cardio 17.6 miles 114bpm

Today was a good solid work day.

Dr told me with my spine the one thing to makes sure I don't do much of is over head pressing soooo, after months of not doing it,,,, guess what ?

Didn't get too crazy with the cheez whiz , stayed sensible and it worked out. Amazing how pressing on one plane can tire you out for working on others , combine that with the sets of 8 instead of 5's and it was a humbling work day but enjoyable for sure.

Stretches -
Band Press 2x10
Band Pull 2x10
Band Xover 2x10
Band Yraise 2x10
Band Face Pull 3x15

Lifts -
Over Head Press -
Warm up - ebx5 - ebx5 - 95x5
Progression 105x10 - 120x5 - 135x3
*PAP Pairings - 140x1 + 4 ExPushUps - 140x1 + 6 ExPushUps - 145x1 + 6 ExPushUps - 150x1 + 4 ExPushUps
**Back Off Sets - 125x6 - 110x8 - 105xAMRAP - 12* Keep Track

Incline Close Grip BP - 4x8 - 145x8 - 155x8 - 165x8 - 170x8

​Decline Wide Grip BP - 4x8 - 155x8 - 165x8 - 170x8 - 175x8

JM Press - 4x8 - 155x8 - 160x8 - 165x8 - 170x8

DB Lat Raise - 4x8 - 20x8 - 22.5x8 - 25x8 - 25x6+2

Pull Ups - 4 sets of 8

Bent Leg Lifts - 4 sets of 30