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10/24/2012 12:44:25 PM -
Squat / Pull Day With Video

Warm up

Soft tissue work: ELITEFTS roller, rumble roller, theracain, stick, and lacrosse ball.

I hit my entire body for 15 minutes.

Mobility Work: 10 movements for 1 set of 10 reps each

Raw Squat

135 for 5
235 for 3
325 for 3
405 for 2
475 for 2
550 for 5

Video of 550 for 5

The goal was 5 and that was about what I had. It was only me and BOH tonight so we had to call depth and spot at the same time. Boh did a solid job and I am happy with the depth.

Raw sumo deadlift

245 for 2
335 for 2
425 for 2
515 for 1
605 for 5

Video of 605 for 5

I went for a 6th rep and it wasnít meant to be. 5 was the goal going into the gym and I got a little excited and went for a 6th rep. I canít complain though.

Sumo Block pulls

710 for 1 and I missed the second rep.
The gym was very humid from the rain and m hand flat out slipped of the bar. I was pissed as the first rep went up slow but I though a double was manageable. Iím sticking with the program and stopped with that. A double would have been nice but its time to start winding down this close to the meet.


Tonight was good workout and Iím hoping that I can use tonightís momentum going into Thursdayís bench night.

Scott Yard

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