Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=ZQkBmCJG9i8



Aug 23 - Iron Abyss

3 weeks out - Supplemental Bench and Accessories

199 body weight

1837 cals

Cardio - State bike - 65 min 21 sec - 20.01 miles - highest heart rate 136bpm



Damn solid day today , stuck to the program , took my time and just had fun with it. Everything moved well ,felt good. I got no complaints.



Moved into more of a meet warm up progression with larger jumps that went well with no pains in the delt. Bonus !!



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



Bench - Comp with pauses 3x3

Warm ups - ebx5 ebx5

Progression - 135x5 - 185x3 - 225x2 - 245x1

Working Sets - 260 x3 x3 x3



Incline DB's - 3x8 Static

#50 x8 x8 x8



Cable Rows - 3x12 Static

#120 x12 x12 x12



Hammer Curls - 3x8 Static

#40 x8 x8 x8



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



Abs - Paloff Press - 4 sets of 20 each side