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9/13/2012 6:44:28 PM -
Bench day with video

Bench Day

I actually warmed up properly today.

Lacrosse ball: pecs, delts and upper back
Stick: Chest, tris, bis, forearms, and lats
ELITEFTS roller: Legs and lats
Rumble roller: Entire back

10-15 passes each

Mobility Work

Wall slides, trunk twists, push up plus, pec mobs, and various standing and lying leg raises.

1 set of 10 each


135 for 2 sets of 5
185 for 3
240 for 2
315 for 2
365 for 2
420 for 6

Video of 420 for 6

Foam press

460 for 3

D.B bench

65s for 10

145ís for 13

Flat Tate press

25ís for 9
65ís for 8
70ís for 8


Solid workout tonight. Both kids were up every two hours but besides being exhausted I hit the numbers I hoped to. Body weight was 259 today and Iím still torn between going 242 and 275. The meet is still 11 weeks out so I have a little more time to figure it out.

Scott Yard

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