Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=sbgKLgK1ny0

Jan 24 '25 - Iron Abyss
​Pressing Focus - 6 day split test week 3
200.5 lbs body weight
1780 cals headed to 3000
60min cardio - stationary bike 17.0 miles 114bpm

Today was a good day all in all , elbows feel like they're made of glass today , combination of fatigue , old age, shoveling n chopping ice I reckon , ibuprofen take me awayyyyyyyy.

Stretches -
Band Pulls 2x20
Band Press 2x20
Band Xover 2x20
Band Yraise 2x20
Band Face Pull 3x15

Lifts -
Overhead Press - standing strict - Iron Abyss
Warm up - ebx5 ebx5 90x5
Progression - 120x10 - 140x5 - 160x2
*PAP Pairing - 160x1 + 4 ExPushUps - 180x1 + 6 ExPushUps - 180x1 + 6 ExPushUps -
*Reached for the extra 5 to make it over bodyweight - grindy slow oh shit oh shit oh shit rep but it locked *out - 205x1 + 4 ExPushUps
**Back Off Sets - 145x6- 125x8 - 115xamrap 10 *keep track

Close Grip Bench - changed up rep scheme for fun - should be 4x8 i went 3x8x4x1
Working Sets - 185x8 - 185x8 - 185x8
Progressive Singles - 195x1 - 200x1 - 205x1 - 210x1

Lat Raise - 4x8 - 20x8 - 22.5x8 - 25x8 - 27.5x6+1+1

JM Press - 4x8 - 155x8 - 165x8 - 170x8 - 175x6+2

Pull Ups - 4 sets of 8

Abs - Reverse Crunches - 4 sets of 30