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9/4/2012 8:12:33 PM -
Squat /Pull Day With video

333 Week for max reps was the order of the day. In my typical way of bastardizing Jim’s 531 I did my usual light warm up with the singles and doubles and then only did the top set of the routine. This has worked well for me in the past so I stick with it. If it’s not broken don’t fix it!

Warm up

Rumble Roller Entire Back and hips

ELITEFTS roller: Its and Quads

Light stretching for quads and hams.

This was all I had time for warm up wise. I felt extremely tight but I was running late to the gym and had a little over an hour to train then get back home to help the wife out with things.


135 for 8 2 sets
225 for 3
300 for 3
405 for 1
515 for 8

Video of 515 for 8 Squat

This set wasn’t my deepest set of the year but I was happy with the work put into it. I wish I was a hair deeper on a rep or two but over all that was a great set this early in the cycle.

Raw Sumo deadlifts

135 for 3
225 for 3
315 for 2
455 for 1
545 for 8

Video of 545 for 8 Sumo

Another solid set this early in the cycle. I’m definitely a lot more comfortable with sumo this time then I was last cycle. I hope this is the beginning of PR in the making come December.

Block pull

655 for 1

Video of 655 for 1 Sumo off the blocks

I want to start hitting the blocks again. I did sumos followed by RDLs last cycle and want to make sure I’m not missing anything with the blocks. I will still do RDLS but will do them after blocks pulls. I won’t be doing a ton with these but I will start with moderate weight and add weight every other week that I pull on up to the meet.


I’m trying to get back into full stride. I’m not there yet but I’m closer then I was last week.

Scott Yard

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