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10/10/2012 10:26:09 AM -
Squat / Pull Day with Videos

Warm up

Soft tissue work: ELITEFTS roller, rumble roller, theracain, stick, and lacrosse

I hit my entire body for 15 minutes.

Mobility Work: 10 movements for 1 set of 10 reps each


135 for 5
235 for 3
325 for 3
405 for 2
525 for 7

Video of 525 for 7

I was hoping for 8 tonight with this but I’ll take 7. I was shooting for some deep reps and after I watched the video I was surprised at how deep I was. I felt a little higher than I thought. MY flexibility and mobility are constantly improving and it is hard to tell how deep I am. I use an up call but I still tend to over shoot my mark. It’s better then under shooting and squat high I guess.

Sumo deadlift

315 for 3
405 for 2
475 for 2
555 for 8

Video of 555 for 8

This set was ball buster but man was I happy to get what I wanted. My sumo is slowing growing and I’m kind of excited to see progress on this lift. My back was fired after this.

Block pulls

635 for 1
705 for 2

Video of 705 for 2

635 felt like heavy. My back was so pumped I thought about throwing in the towel. I decided to man up and go for it. I pulled my goal weight and reps. My back was screaming on the ride home but nothing a cup of vlad can’t handle.


Scott Yard

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