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6/12/2012 5:56:43 PM -
Bench Day

Warm up

Lacrosse ball all over delts and pecs.

Indian clubs 8 swings in 4 directions.


135 for 10
185 for 3
225 for 3
275 for 1
315 for 1
365 for 1
405 for 1
440 for 3

Heavy speed pause benches against doubled minis with feet on the bench.

225 for 3
315 for 2 sets of 3

D.B bench

65’s for 10
125’s for 20

Lyind palms in strict D.B ext

25’s for 8
65’s for 2 sets of 8


Great workout tonight. 440 for 3 felt very solid. I thought about doing 4 but I know with my weight in the mid 250’s Im going to lose a few lbs on my bench and there’s no need to pump my head with numbers that won’t show up come meet day. D.B work felt great as well. 125 for 20 was tough. I was slow at 13 or so reps and grinded out the last 7. I have been back loading very strictly since Sunday and I’m already craving carbs…………

Scott Yard

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