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10/12/2012 3:57:30 PM -
Bench day with videos

Warm up

Soft tissue:

Lacrosse ball on pecks and delts.
Rumble roller on entire back.
Elitefts roller on legs.

Mobility work:

10 movements for 1 set of 10 each.

Indian clubs

15 swings each arm


45 for 20
135 for 10
185 for 3
225 for 2
275 for 2
315 for 2
365 for 2
415 for 7

Foam press

405 for 3
465 for 3

D.B bench
70ís for 8
145ís for 15 PR

Video 145ís for 15 on the D.B bench

Lying palms in D.B ext

35ís for 8
70s for 8 2 sets

Video of 70ís for 8 in the D.B ext.


Solid workout tonight. I was hoping for 8 on 415 on the bench but I didnít want to miss so I didnít take the chance. Bench is feeling good right now and I have some high hopes in December.

Scott Yard

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