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2/2/2012 6:15:21 PM -
Bench Day

Warm up

Foam Roll, lacrosse ball, theracain.

Mobility Work

Wall Slide, Peck Mobs, Push up Plus, Spider man Walk and Knee ups.

Indian Clubs

50 swings in various directions


135 for 5
225 for 3
315 for 2
405 for 2
455 for 2


475 for 1

Paused Bench

405 for 3

Speed Work

315 for 3 sets of 3

365 for 3 singles

Strict D.B Palms in Exts

25's for 8
45's for 8
55's for 8
65's for 8


Solid worlout tonight. Bench felt strong. 455 for 2 felt very nice and I opted to move onto a 1 board then speed work instead of going heavier and grinding something out. The ARNOLD is 29 days away.

Scott Yard

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