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7/4/2012 8:36:10 AM -
Squat / Pull Day

The meet is almost here. This is the last workout before my deload week heading in to the meet. I decided to work up to a single in the 85% range for the squat and to pull something for a single in the 70% range. I then did some light assistance work. I did 2 movements for one high rep set. The gym was super hot and I was miserable. It was 95% outside and we train in a concrete building without windows or AC. I love our gym but damn does it get miserable some times. I was tired and the weights felt heavy. That is a good sign. If weights fly on this day then they could be slow on meet day. Luckily 525 felt like a ton even though I did it 6 times last week. On the deadlift I went lighter percentage wise than on the squat. I am making an effort to take things very easy deadlift wise this cycle. My pull gets easily over trained now. I’m just rolling with it and so far only pulling every other week is helping. I won’t pull over 135 before the meet.

17 days out.

Warm up

Rumble roller on back and hips
Elitefts roller on legs
Lacrosse ball on shoulders and upper back


135 for 5
225 for 2
315 for 2
405 for 2
475 for 1
525 for 1

Sumo Deadlift

135 for 5
225 for 2
315 for 1
405 for 1
495 for 1

Steps up

175 for 1 set of 32 total reps.

Good Mornings

175 for 1 set of 32.


Scott Yard

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