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3/13/2012 5:55:07 PM -
Squat / Pull Day

Warm up

Mobility Set

10 movements 1 set of 10 each

Foam Roll

Back and Lower Body


135 for 5
225 for 3
315 for 2
405 for 1
515 for 4

Defecit Pulls off 100lb plates. Deadstop reps

135 for 2
225 for 2
315 for 2
405 for 2
495 for 2
585 for 2

Speed Pulls

405 for 3 sets of 3 touch and go

Step ups

135 for 8
225 for 8 2 sets

I raised the box to where my legs were just at paralell. Much harder

Glute hams

3 sets of 15


Solid Workout. Squats felt very tough which is expected. I was planning to do 5 but canned it at 4. Not enough spotters to go for it. DL on the other hand didnt feel too bad. Either way I have a another meet in 18 days. I was just a hair under 244 today. Its nice to only have 2 lbs to loose for a change instead of 25 LOL. The thought of eating the day of a meet before weigh ins is almost exciting to me. I hope that equals mega pounds on the platform.

Scott Yard

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