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6/19/2012 6:21:06 PM -
Squat / Pull Day with Video

Warm Up

Rumble Roller on Low back
ELITEFTS short roller on legs and hips
Theracain on low back and glutes
Stick on hams and inner thighs


135 for 5 2 sets
225 for 5
315 for 5
405 for 5
450 for 5

Sumo Pulls

225 for 3 sets of 3

Step ups

135 for 8
225 for 8
300 for 8

Video of 300 for 8 step ups

Knee Ext alternating one leg at a time

20 reps each leg 1 set of 40

Leg Curls

1 max set of 20 with


This week is supposed to be a medium intensity week and it was just that. I worked hard but with minimal sets. 450 for 5 was a breeze and I hope to hit 520 for 5 next week super deep. Deadlifting was very light and I just focused on poping my hips. The step ups were the hardest thing tonight. I like hitting these hard and plan to go to 315 next go round. When I squatted 765 with wraps in a meet I routinely went to 315 on those. They are definitely a squat builder. Time to eat.

Scott Yard

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