Squat / Pull Day

Warm up

Rumble Roller and ELITEFTS Roller and a few mobility things for the hips


555 Day Reps prescribed only

Squat

Sleeves Only, No belt and as deep as possible.

135 for 5
205 for 5
285 for 5
350 for 5
400 for 5
450 for 5

On my last rep my ass must have been about 6 inches off the ground. MY hips have come a long way since working with Mike Robertson last year.

Speed Pulls

135 for 1
225 for 1
315 for 1
365 for 3 singles

Step ups with ELITEFTS Yoke bar

175 for 8
265 for 8
315 for 8

These were tough. I was all over the place. The Yoke bar takes a lot of stability away.

Glute Ham Raise

2 sets of 15

Farmer Carry / Backward sled drag

Famers carry with 140 per hand for 80 feet followed by 2 plates on the sled pulled backwards.

Grip work and hip work. Good stuff.

Knee Ext

1 set of 10

DONE

Solid Workout. I like my current template and the work I’m able to get in. Focusing on heavy stuff one week and assistance work the next seems to work well. Cardio and Abs tomorrow.

,
Scott Yard