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9/2/2012 8:59:26 AM -
Soft Tissue, Assistance, Mobility, and conditioning work.

Today was another catch all Saturday workout at the YMCA. Since I’m going back to basic heavy compound assistance movements instead of machines I am actually going to track my assistance work. Typically I just get it in and work hard. I’m going to shoot for PRs this cycle on these lifts. Since I have limited energy I need to get as much bang for my buck. This isn’t ideal volume but it fits my current life. I hope to throw in Chins on squat/pull day to round out my back work.

Soft tissue work:

Rumble roller on entire back
ELITEFTS roller on legs
Lacrosse ball on pecs, delts and upper back
Stick on arms, lats, and lower legs

10-15 passes each.

Assistance work:

T Bar Row
1 plate for 10
2 plates for 10
3 plates for 10
4 plates and a 10 for 10

Hammer Shrug

1 plate for 10
2 plates for 10
3 plates for 10
4 plates and a 10 for 10

Standing EZ bar curls

75 for 8
115 for 8
145 for 8

Standing Cable Abs

5 heavy sets of 10

Mobility Work:

Wall slides, Push up plus, Peck mobs, Leg lifts, dorsy flexions, walking lunges

A few sets of 8 each.


Stair climber machine
40 seconds of “falling” and then 40 seconds rest. I did this 5 times.


Hams, pecs, quads, hips, pecs, delts, lats, triceps, biceps, calves, groin
30 seconds on each.


Scott Yard

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