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9/11/2012 8:18:42 PM -
Squat / Pull Day

555 Day. Reps prescribed only and man was I happy about that. I had to go in early to work and stay at work late. I don’t like when that happens. I especially don’t like that with a new born. Sleep is slowly improving but I am still dragging. I rushed home, did a half-assed warm up, then headed to the gym. Far from ideal, but at least I can train…….

Warm up

3 mobility movements. 1 for hips, 1 for delts, and 1 for back

Foam roll

Entire back and ITBs. 10 passes each


135 for 5 2 sets
225 for 5
315 for 3
405 for 3
475 for 5

Sumo form work

245 for 3 sets of 5

Knee Exts

3 sets of 10

Wide Stance Pause squats with 5 seconds pauses

135 for 3 sets of 5

1 legged Glute bridges

3 sets of 10


I hope work calms down here soon or I might just combust into flames. Thank god my wife gets three months paid time off or I would be struggling to juggle things. Work………Family…….Meet Prep……….NO DROPPED BALLS YET………

Scott Yard

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