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If you use specialty bars, you need these.

2/16/2012 6:26:18 PM -
Bench Day

Warm up

Indian Clubs and Mobility work including push up plus, spiderman walks, trunk twists and wall slides


bar for 10
135 for 5
185 for 5
225 for 3
275 for 1
315 for 1
365 for 1
405 for 1
440 for 2 This felt fast so I stoped at 2
405 for 1 with USAPL commands

Speed Work

315 for 3 sets of 3 with USAPL commands

D.B bench paused with neutral grip

115's for 20

Lying Strict Palms in Tricep Exts

25 for 10
70's for 8 2 sets


Solid workout tonight. I weight 244 today and was pleased with that. I have lost 10 lbs of fat in 30 days back loading with Kiefers guidance. We tweaked the plan a bit last week to up the ante and so far so good. My goal is to get to 231 on meet day and not have to cut. It will be tough but I think I can do it. If not Ill be damn close!!!!

Scott Yard

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