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7/2/2012 6:58:16 PM -
Assistance Work

Indian clubs

10 swings in 5 directions each arm.

Standing D.B front raise. Two arms at a time with palms in. Each rep ending with the D.Bs over my head with arms locked.

10 for 8
20 for 8
30 for 8
40 for 8
50 for 8

Standing 2 arm D.B side raise

50’s for 3 sets of 10

Band pull apart

Mini band for 30 reps

Light band for 3 sets of 15

D.B concentration curl

25’s for 10
35’s for 10
45’s for 10

This was a quick one. About 20 minutes total. I did a bunch of soft tissue and mobility work for my upper back and delts yesterday. That slowed me down today. I was sore but mostly my back. Nothing some Indian clubs couldn’t help. Shamelessly I hit some concentration curls. I wanted to solidify my backload response. The meet is officially 18 days away. I was just under 253 Friday but I was afraid to weigh myself today. I blew up some food this weekend. I finished the weekend off at Red slobsters. Ill weigh in tomorrow.

Scott Yard

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