Warm up

Rumble Roller
Mobility sets for lower body and back

Squat

135 for 5
225 for 5
315 for 5
405 for 3
505 for 6

My depth was about as good as it has ever been during an entire set. Each rep was a legitimate 2 inches below paralell. True paralell as in the top of my thigh was below my knee, not the hip joint. My hips are getting so loose that my guy is calling me high knowing that ill drop a few inches after an up call. This is great as the ARNOLD judging will be very tight, as it should be. Its best to be overly prepared then trying to adjust come meet day. My back felt fine during the last set.

Deadlift

135 for 3 2 sets
225 for 2
335 for 2

DONE

My back was feeling tight but not hurting so I stopped at 335. I have a CHIRO appt tomorow.

Glute Ham, Hyper Ext, Knee Ext Super set

2 sets of 15 each back to back

Glute Bridges

3 sets of 10

DONE

The meet is 18 days out and I have about 14 lbs to go to get to 231.

,
Scott Yard