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10/20/2012 10:00:54 AM -
Squat / Pull Day

Squat / Pull Day

Warm up

Mobility Work:

10 movements for 1 set of 10 reps each.

Soft tissue work: ELITEFTS roller, rumble roller, theracain, stick, and lacrosse ball.
I hit my entire body for 15 minutes.


145 for 5

235 for 5

325 for 3

415 for 2

475 for 5

Sumo pull

245 for 3 sets of 3

Step ups

145 for 8

195 for 8

235 for 8

Arch back paused GMs

145 for 8

195 for 8

235 for 8

Knee Exts

3 sets of 8

Blue band leg curls

3 sets of 15


Tonight was a very moderate squat night with super light deadlift work. I focused on the assistance work and made sure the quality was high for each set. Thursdayís bench day will be very similar and then Iíll be going for some PR sets in the 5 rep range next week. My upper back is jacked and itís nice to have these moderate type days programmed in just in case something isnít feeling great. It sounds lame but I think my back is jacked up from hunching over to feed the baby in the middle of the night. Fortunately Mike Robertson helped me out last year and this second time around with a new born Iím not nearly as bent up as I was with my first kid.

Scott Yard

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