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1/18/2012 8:28:36 AM -
Squat / Pull Day

Squat / Pull Day

Finally……………….A freaking deload day.


135 for 5 sets of 10


I picked up 245 and put it down and said screw it. My back is jacked for whatever reason and no need to do work if it hurts with 245 LOL.

Band leg Curls

3 sets of 15

Leg Ext

3 sets of 15

Hip Circuit with Mini band

2 sets of each leg for 40 total reps per set. Each circuit is 4 movements.

Standing Gms

4 sets of 15 with 145.

Mike Robertson Hip circuit for pathetically weak hips.

About 5 minutes of huffing a puffing with a roller. I used my nook to watch the video to be sure I did them all right. I haven’t done these in a while and it showed.

Foam Roll

Back, Hips ITBs, Lats, and Quads


I was way over due for this workout. I haven’t deloaded since the meet in November and it showed. I woke up feeling like hell and made Drs appt. Being over trained is AWESOME! NO sprints this week.

Scott Yard

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