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9/7/2012 8:50:14 AM -
Bench Day

555 Day. Just reps prescribed

Warm up

Rumble Roller on Low back.

Lacrosse ball on Delts, pecs and upper back.

Stick on biceps, triceps, and lats.

Mobility Work consisting of wall slides, pec mobs, push up plus, kneeling trunk twist, and Leg raises.


135 for 5 2 sets
185 for 3
225 for 3
275 for 3
315 for 3
370 for 5

Speed Bench with Doubled minis

185 for 5
205 for 5
225 for 5

Chain Suspended push up/fly

3 sets of 10

Lying palms in strict D.B Exts

25’s for 8
50’s for 8
65’s for 8
70’s for 8


I was not feeling it tonight. Luckily this is a moderate day weight wise and I don’t have to go full tilt and be pissed for having a bad day. I can have a bad day and not know how bad it was and the weights aren’t heavy enough LOL. My Kid was up every hour last night and I’m running on sand right now.

Scott Yard

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