Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=crhU92GKnBk

Nov 9 '24 - Yanojugate
Heavy Upper ,, not max effort you dumb ape !! <- personal note
202.7 body weight
1390 cals headed to 2700 - bringing it up 200
60 min cardio - stat bike

Today was a good solid upper day , I had to pull back and keep reminding myself it was heavy upper and not max effort ,, I lose myself at some point and always seem to blow the plan. Today I held it back a bit and did just what was called for , swapped out some rep schemes and had fun with the 5x5's

Head and heart were into it , plenty of fire in the forge. Damn good day all around.

Bench - 5s to single
Warm up - ebx5 ebx5
Progression - 130x5 - 160x5 - 190x5 - 225x5 - 255x5 - 265x3 - 275x2 - 285x1

Decline Bench - 5x5 - Progressive - 185x5 - 205x5 - 215x5 - 220x5 - 225x5

Close Grip Bench - 5x5 - Progressive - 185x5 - 195x5 - 205x5 - 215x5 - 220x5

Standing Rows - Slight Progression - 4x8 - 65x8 - 65x8 - 70x8 - 75x8

Delts - 3x15 - #25 - 15x15x15

Curls - 5x5 - Progressive - 65x5 - 70x5 - 75x5 - 80x5 - 85x5

Abs - Bent Leg Lifts - 30x30x30x30