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6/11/2012 6:37:26 PM -
Squat / Pull With Video

Warm up

Rumble Roll and ELITEFTS roller on legs and back. Lacrosse ball on feet.
Mobility Warm up work set. 6 movements for low body for 1 set of 8 each.

135 for 5
225 for 3
315 for 3
405 for 1
500 for 1
555 for 3

Video of 555 for 3

Sumo Deadlift

225 for 3
315 for 2
405 for 2
500 for 1
600 for 3

Video of 600 for 3


135 for 1
225 for 1
315 for 1
405 for 1
495 for 10

Video of 495 for 10

Great workout tonight. The depth and groove of my squat felt dead on. Mike called me very deep and I felt strong in the hole. The RDLs have really brought my upper back up to par again so sitting deep and upright is not an issue. The sumos felt great as well. My technique is really coming along. I’m 5 weeks out from the meet and thought about moving to conventional again. After doing 315 I decided I’m going to stick with sumo for the meet. I need to see where I can take it. With my less fat, but still fat frame it may be what works best now. On the RDLs I went for it and this set was tough. 10 reps is never fun in any kind of deadlift but I felt good afterwards. This is the heaviest workout until the meet. I feel pretty solid except for my weight. After being on vacation all week I did some damage. I’m in super diet focus mode now and back to what Keifer had me do the last month prior to the ARNOLD. It’s not fun but you burn fat. I had 5 grams of carbs heading into the gym today and felt pretty good.

Scott Yard

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