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10/10/2012 10:24:29 AM -
Light benching, recovery, assistance, core, mobility, cardio, and stretching.

After a very easy week without any squatting, benching or pulling it was nice to hit the gym feeling fresh this Saturday. I missed all my workouts last week mainly due to work but also because I am still catching up on sleep. After taking those max single last week I was tore up and the only remedy I needed was rest. It served its purpose and I’m ready to get back in the gym Tuesday and get some solid work in. My meet is now 8 weeks out.

Recovery Work:

Soft tissue work: ELITEFTS roller, rumble roller, theracain, stick, and lacrosse ball. I hit my entire body for 15 minutes.

Bench Work:

I decided to hit some light benching today to start my workout. I worked up to 315 for a set of 5. I just wanted to do something. My shoulders feel awesome lately and I want to keep them loose and mobile.

Assistance Work:

Neutral Grip pull ups

2 sets of 10 with long stretch and slid squeeze at the top of each rep

Standing Rope face pulls

3 sets of 12 up to the stack

Hammer Low Row

3 sets of 15 with 2 plates per side.

Each set was long and slow and all lats

Preacher machine curl

3 sets of 10

Core Work

Split kneeling pauloff presses

4 sets of 10 seconds. 2 sets each side.

Standing Pauloff press

4 sets of 10 seconds. 2 sets each side.

Mobility Work:

10 movements for 1 set of 10 reps each

Cardio Work:

20 minute walk on the treadmill at 3.5 speed


5 minutes total with 15 seconds stretches for all major muscle groups

Scott Yard

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