Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=urr33pow...rt_radio=1

Jan 13 '25 - Iron Abyss
Monday - Bench focus
201 body weight
1448 headed to 3000
60 min cardio - 17.3 miles - 112/114bpm

Today was a decent day , weathers got me achy and a bit slow but a handful of ibuprofen tylenol and a couple of bong hits took some of that away.

Not a big power day , left shoulder and elbow is feeling its age today. 10+ years of using that side of my body for a battering ram takes its toll some days.

Got in some solid work , took my time and worked more eccentric trying to keep the bar in my hands longer. An working on being more and more explosive in my contractions.

I might be strong as an ox still, but Grampy ain't got that big BOOM! any more to launch the bar off my chest and I really want some of it back.

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

Lifts -
Bench with PAP Pairings - Comp style on the final singles
Warm up - ebx5 ebx5 135x5
Progression - 165x10 - 190x5 - 225x3
*PAP Pairings - 250x1 + 4 ExPushUps - 250x1 + 6 ExPushUps - 275x1 + 6 ExPushUps - 310x1 + 4 ExPushups *grinder might repeat next monday
**Back Off Sets - 265x6 - 235x8 - 215xamrap 10* keep track

Incline Close Grip BP - 4x8 - 185x8 - 205x8 - 225x8 - 230x8

Decline Bench - 4x8 - 190x8 - 215x8 - 225x8 - 235x6+2

Pendlay Rows with PAP Pairings - Iron Abyss -
Progression - 185x10 - 205x5 - 225x3
PAP Pairings - 245x1 + 4 ExPullUps - 245x1 + 6 ExPullUps - 265x1 + 6 ExChinUps - 275x1 + 4 ExPullUps - oy vey it was an ugly rep ,repeat next session

Seated Delt Flys - 4x8 - 20x8 - 22.5x8 - 25x8 - 27.5x8

Abs - Bent Leg Lifts - 4 sets of 30