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11/14/2011 7:41:24 PM -
Monday Sq/DL

And FINALLY.... a solid workout!

monday sq/dl
lots of mobility-- tougher than the actual workout
foam roll quads and hips
stretch quads
active runners stretch for hip flexors
glute bridges 3x 15reps
low bench bdy weight box squats 3x10reps
stretch quads again

now time to work!
front squats: 135x5x2 sets, 225x5, 315x5, 405x5, 455x5, 495x3; these were easy but had trouble keeping bar on shoulders-- its alot harder with this newfound fat neck at 245!

rack pulls from knees: up to 585x5, 675x5, 750x3, 750x1 just to feel it again. solid work here

feel great about the session. first one since the show where everything hasnt hurt. great confidence boost at this point as i now sit 10 weeks out from my next PL meet. last time i did front squats was 3 weeks before the Mr. O and i hit 495x5. im at least back up to that now. weight actually felt light, im just outta practice and was rushing it so i got bent forward in the hole making it slide off my shoulders. if this keeps up i should have a nice PR come Jan.

Sam Byrd

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