Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=pquW_inSu5g



May 6 '25 - Iron Abyss

Big Bench Tuesday

203.6 body weight

1107 cals headed to 3000 for the day

30 min cardio - uphill stat bike - 8.1 miles 130/132 bpm



Today was solid AF , again I was going to deload this week and everything just kept rolling so , if it ain't broke , I aint fixing it.



​Head was in it , heart was in it, bar moved well.



It's our submaximal week so the delt and pec tendon wasn't an issue , so I flashed the lights for the passing lane n we went hammer down straight to Pain Town WOOOOOOOOOOOOO!!!



Incline n Decline numbers match up due to them having the same PR , it's not a typo.



Stretches -

Band Pull Aparts - 2x10

Band Press - 2x10

Band Xover - 2x10

Band Face Pulls - 2x10



Lifts -

Comp Bench - Iron Abyss

Warm ups - ebx5 ebx5 135x5

Working Sets - 155x10 - 175x5 - 210x3 - 235x2

Top Singles - 260 x1 x1 x1 x1 x1

*Back Off Sets - 235x6 - 215x8



Decline Bench - Wide Grip - Pinky's at the rings - IA

Working Sets - 140x10 - 160x5 - 185x3 - 210x2

Top Singles - 230 x1 x1 x1 x1 x1

*Back Off Sets - 215x6 - 210x8



Incline Bench - Close Grip - 30 degrees - IA

Working Sets - 140x10 - 160x5 - 185x3 - 210x2

Top Singles - 230 x1 x1 x1 x1 x1

*Back Off Sets - 215x6 - 210x8



Low Cable Rows - IA

Working Sets - 110x10 - 125x5 - 145x3 - 165x2

Top Singles - 180 x1 x1 x1 x1 x1

*Back Off Sets - 170x6 - 160x8



Lat Raises - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x15



Delt Fly's - 4x15 - 15x15 - 20x15 - 22.5x15 - 25x15



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