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6/26/2012 6:50:55 PM -
Squat / Pull Day with Video

Warm up

ELITEFTS roller on legs
Rumble roller on hips and back
Lacrosse ball on feet shoulders and upper back

Mobility drills. 8 movements of 8 reps each
I did this in 5 minutes. I usually take longer but Iím experimented with a shorter warm up. As my body is becoming healthier I am finding I donít need as much to get loose.


135 for 5
235 for 5
325 for 3
415 for 1
525 for 5

This was a solid set. Depth was great and the reps moved well.

Video of 525*5

Sumo Pulls

135 for 3
225 for 3
315 for 2
405 for 1
495 for 1
585 for 6

I needed 5 here for the workout but I went for 6 as I was feeling good. Iím loving sumo now.

Video of 585*6


Double overhand for a little grip work

225 for 3
315 for 3
405 for 1

Added straps

494 for 3
635 for 3

Video of 635*3

Great workout tonight. I was 258 at the end of day. I forgot to weigh myself this morning so Iím assuming I was 255 or so this morning. IM contemplating not cutting for the meet and just continuing to back load and show up in the high 240ís or so. I think I have a shot at besting my USAPL 275 total so Iím not 100% sure. By best raw lifts at 275 in the USAPL are a 655 squat, 490 bench, and 700 pull. I weighed 260-262 during these lifts. But I have yet to put together all three lifts though at 275 in the USAPL so my best total is 1775. Iím not sure Iím close to any single lift PRs but I think I can beat my best total. Iím not sure what I want to do; I just know I feel good right now.

Scott Yard

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