Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=5xSP0vBZ...-&index=49



​April 29 '25 - Iron Abyss

Bench n Stuff Tuesday

205 body weight

1249 cals headed to 3000 for the day

30 min cardio - stat bike uphill - 8 miles 128/130bpm



Today was a good solid work day , bar moved well , delt n pec held up til the end in good fashion , I did play a bit with some singles at the top , its holding well.



Damn fun day all around



Stretches -

Band Press 2x10

​Band Pull 2x10

Band Xover 2x10

Band Facepulls 2x10



Lifts -

Competition Bench - Iron Abyss

Warm up - ebx5 ebx5 135x5

Working Sets - 150x10 - 170x5 - 205x3 - 230x2

Top Singles - 255x1 - 260x1 - 265x1 - 270x1 - 275x1

*Back Off Set - done as doubles - 265 x2 x2 x2



Wide Grip Pin Press - at chest full rom - IA

Working Sets - 125x10 - 145x5 - 170x3 - 195x2 - 215 - 240x1

*Back Off Set - 220x6



Incline Bench - IA

Working Sets - 125x10 - 145x5 - 170x3 - 195x2 - 215 - 240x1

*Back Off Set - 220x6



Low Cable Rows - underhand grip - IA

Working Sets - 110x10 - 125x5 - 145x3 - 165x2 - 180x1 - 205x1

*Back Off Set - 180x6



DB Lat Raise - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15 - tape n micro plate



​Delt Fly - 4x15 - 12x15 - 15x15 - 20x15 - 22.5x15 - same tape same micros



Hammer Curls - 4x15 - 20x15 - 25x15 - 30x15 - 35x15



Paloff Press - double looped red mini - 4 sets of 15