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8/23/2012 9:13:32 PM -
Squat / Pull / Bench Day With Video

Day 9 of the new baby and things are getting better. I actually had 3.5 hours of sleep during one stretch last night. Things are balancing out and I actually wanted to train today. Today was again a mixed day. I missed Tuesday’s squat workout as my wife needed some help. I went back to work Tuesday and our day care is closed. She had both kids at once and it beat her up. Since I didn’t go in to the gym Tuesday I had to mix the lower and upper day this week. I didn’t do my cardio or ab day either. Oh well. Last time I trained this tired I tore my bicep tendon. I’m definitely a fan of learning from mistakes. I didn’t do much tonight but I did squat a bit more than planned. I was due for just an easy single but kept going. Here’s what I did.

Warm up

Soft tissue work

ELITEFTS roller, Rumble roller, Theracain, Stick, Lacrosse ball

I hit everything and then did it again.

Mobility work

8 movements for 1 set of 10 reps each


135 for 5 2 sets
235 for 5
325 for 3
415 for 2
530 for 5

Today was 531 day and still only reps prescribed. I was supposed to only do a single but since I missed so much last week I just kept rolling. I didn’t bury the reps but the depth was still solid.

Video of 530 for 5


531 again and I planned to only do a single.

245 for 3
335 for 3
465 for 2
565 for 3

Again since I felt good on the first I decided to hit a triple. Ideally this is an 8 rep set but 3 was enough considering I only planned for an easy single.

I then deloaded on the bench.


135 for 10 2 sets
225 for 5 2 sets


I’m going to hit lats tomorrow then I plan to get back to normal Saturday morning with my regular routine.

Scott Yard

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