Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=LCMr7_OLHVk

Feb 12 '25 - Iron Abyss
Wednesday - Bench Focus
202 body weight - scales moving in the right direction
1575 cals headed to 3300 - raised the limit another 300 during peaking phase
60 min cardio - 30 min before 30 min after - 17.2 miles 114bpm

Well today was subpar at best , energy level and power just never came up where I needed it. Got in some good work over all but everything just felt flat with no real pop to it.

Stretches =
Arm Circles - 2x10 each arm/direction
Band Pull 2x10
Band Press 2x10
Band Xover 2x10
Band Facepull 3x15

Lifts -
Comp Bench - Full Pauses - Iron Abyss
Warm up - ebx5 ebx5
Progression - 265x1x1x1x1x1 - 275x1x1x1x1 - 285x1x1x
*PAP Pairings - 285x1 + 4 ExPushups - 295x1 +6 ExPushups - 295x1 + 6 ExPushups - 305x1 + 4 ExPushups*Grindy AF left unsatisfied in my heart of darkness
*added red mini bands for over head assist - 315x1 - 325x1 - 335x1 - 345x1 - 355xfail rowed it off
*Back Off Sets - 245x6 - 215x8 - 200xamrap 8* keep track

Spoto Press - 3x6 - 65% 1rm - slight progression
215x6 - 220x6 - 225x6

Decline Bench - 4x8 - 70% 1rm - slight progression
235x8 - 240x8 - 245x6+2 - 250x6+1+1

Bent Rows - 4x6 - 70% - slight progression
215x6 - 220x6 - 225x6 - 230x6

Paloff Press - double looped red mini - 4 sets of 8