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8/25/2012 12:50:25 PM -
Assistance, Abs, Cardio, mobility, and recovery work.

I had my best night of sleep yet since Morgan arrived and I wanted to get the most of today’s hour at the YMCA while the kid does gymnastics. I tried to go heavy while being very strict and really working the muscle. I kept the volume fairly low as even though I slept descently Im still way behind on rest.

Warm up:

Rumble roller, ELITEFTS roller, Lacrosse ball, and stick. All major muscle groups. Extra attention to hips and low back.

Assistance Work:

T-Bar row

1 plate for 10
2 plates for 10
3 plates for 10
5 plates for 10

Hammer Shrug

2 plates for 10
3 plates for 10
4 plates for 10

Standing EZ bar curls

Bar for 10
75 for 10
115 for 10
135 for 10


Weighted Sit ups with a D.B

BW for 20
50’s for 15
55’s for 15
65’s for 15

Split Knee pauloff press

4 sets of 10 seconds heavy.



20 minutes at 3.5 speed


8 movements for 1 set of 10 reps each.


Each muscle group for 15-20 seconds each.


I hope to get back to normal next week and be back on target for my meet in December.

Scott Yard

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