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8/9/2012 6:51:32 PM -
Bench day with video.

Bench Day. 555 week. Reps prescribed only.

Warm up

Lacrosse ball on delts and upper back
Rumble roller on entire back
Indian clubs 30 swings each arm


135 for 5
185 for 5
225 for 3
275 for 3
315 for 5
370 for 5

Foam press. (Another attempt at a poor man’s super shoulder saver bar)

225 for 3
275 for 3
315 for 3
365 for 3
405 for 3
455 for 3

Video of 455*3 with the foam

These are different. These are all pecks and triceps for me. Stopping at the chest and not letting the bar sink into the foam keeps the lats out of the lift entirely. Very cool.

D.B bench

65’s for 10
145’s for 13

Video of 145’s for 13

Strict D.B palms in triceps ext.

35’s for 8
65’s for 8
79’s for 8


3 60 yard sprints with a 45 and 25 on each pole.


Solid workout tonight. Still moderate weight and reps on the bench but I pushed it on the assistance work. I really like those foam presses with the foam roller wrapped around the bar. I think it will be a good fit for my mid stroke sticking point. Since I did 6 moderate trips Tuesday on the prowler I decided to do 3 all out sprints tonight. I plan to keep hitting the prowler twice a week this meet cycle. I’m back loading again and weighed 257.5 this morning. 15.5 lbs to go and a long 16 weeks to do it.

Scott Yard

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