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2/21/2012 6:47:18 PM -
Squat / Pull Day

Warm up

Mobility Work 5 movements for hips to get warm

135 for 5
225 for 3
315 for 1
405 for 1
505 for 1

Arched back Good Mornings

135 for 10
225 for 3 sets of 10

Knee Ext

3 sets of 10

Blue Band Leg Curls

3 sets of 10


I guess this was a day to work up to a opener type lift or slightly less in the squat. I skipped pulling again on BOH’s advice and while I didn’t agree then I do now. My back is not 100% yet and no point to pull something with the meet 12 days out. I think my hams are jacking my back up. With a super tight arch on the GMS I felt like I could barely bend over. I will stretch the hell out of my hams until the meet. A couple more workouts and its meet day. Kiefer has me on a super tight protocol and I hope I make it to OHIO with out eating the seat of my car.

Scott Yard

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