Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=7z25ZZ3D...-&index=78



Wed Aug 6 '25 - Iron Abyss - Hatfield Fusion

5 weeks out - Bench and Accessories

199.2 body weight

1300 cals headed to 2800 for the day

10 miles stat bike - 40 min 21 sec - 122/124bpm



In the words of that great prehistoric philosopher Fred Flintstone - YABA DABA DOO !!!!



Today rocked solid AF , I got nothing to complain about.



4x4 for Main mover went really well with good travel and speed once we got warmed up proper. Accessories were fun and quick , just a nice simple work day with no issues around the office.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression

Straight Arm Lat Pulldowns - #50 x15x15x15x15

Cable Underhand Rows - #30 x15 x15 x15 x15

1 min pause

Cable Facepulls - #20x15x15x15x15

Tri Pushdowns - #20 x15x15x15x15



Lifts -

Comp Bench - 4x4

Warm ups - supersets - ebx5 ebx5

Progression - supersets 135x5 - supersets 160x3 - supersets 185x2 - 210x1 - 225x1 - 245x1

Working Sets - 265 x4 x4 x4 x4



Seated Press - 3x8 Static

155 x8 x8 x8



Working Lat Pulldowns - 3x12 Static

110 x12 x12 x12



Cable Low Rows - underhand grip - 3x12 Static

110 x12 x12 x12



Working Face Pulls - 3x15 Static

30 x15 x15x15



Abs - Mixed it up

Paloff Press - double looped red mini - 2x20

Wood Choppers - double looped red mini - 2x20