Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=2n7Zze-4...rt_radio=1



Aug 20 '25 - Iron Abyss

Comp Bench and Accessories

3 weeks out damn near miscounted , meets the 6th

199.5 body weight

1790 cals

Cardio - 16 miles - 62 min 31 seconds - 122/124 bpm



Today was rock fucking solid , Ive had some doubts in my head about being able to move what I want to this year with my shoulder but today proved it's in there for sure.



Little rearrange to the order today , worked through meet day progression and then hit our 2x2 work as back off sets , worked out well physically i feel great , was it the best idea to reach this close to the meet ,,,we shall see haahahaha.



Stretches -

Band Press - 2x10

Band Pull - 2x10

Band Y Raise - 2x10



Supersets - bench warm up and through progression - #5 increase each superset

Straight Arm Lat Pulldowns - #20 x20 x20 x20 x20

Cable Underhand Rows - #20 x20 x20 x20 x20

1 min pause

Cable Facepulls - #20 x20 x20 x20 x20

Tri Pushdowns - #20 x20 x20 x20 x20



Comp Bench - Full Pauses

Warm up - superset - ebx5 ebx5

Progression - superset +5 135x5 - superset +5 160x3 - superset +5 185x2 - 210x1 - 225x1 - 245x1 - 265x1

Opener - 285 - Bang , moved very well

2nd att - 300 - Bang , moved better than expected

Possible 3rd - 315 - BOOM!! Slow but it moved well , not a grinder , no seesaw bullshit , smooth and clean

Working Sets - Back down to 290 x2 x2



Seated DB Press - Static

#50 x8 x8 x8



Working Pulldowns - Static

120 x12 x12 x12



Working Facepulls - Static

40 x15 x15 x15



External Rotations - double looped red mini - 3 sets of 12



Abs - Bent Leg Lifts - 4 sets of 30