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10/26/2012 12:48:50 PM -
Bench Day

Bench Day

Warm up

Soft Tissue work:

Lacrosse ball on delts and pecs
Rumble roller on back
Elitefts roller on thighs.

Mobility Work:

Indian clubs for 20 swings each arm

Mobility exercises for upper back hips and shoulders

5 movements for 1 set of 10


135 for 5 2 sets
185 for 5
225 for 3
275 for 3
315 for 3
385 for 1
435 for 4 Missed 5th rep.

Foam Bench

405 for 1
470 for 3

D.B Bench

65’s for 15
95’s for 30

Tricep Push down

5 sets of 10


Tonight didn’t go how I wanted. I was hoping to go 435 for 5 and did not. Its not a major issue but I do hate to miss weights. Whenever I miss weights it tears me up and lingers on the next bench day. I am still not getting more then a 34 hour stretch of sleep each night. I typically sleep 10-2, feed the kid and then sleep 230-5 then the kid wakes us back up. Plus the kid wakes up every hour or so for a 15 second crying stretch. So sleep is still awful. It is manageable but tonight it hit me hard. I was exhausted and had no steam for my assistance work. The meet is near and I really look forward to the night in the hotel before the meet. I may check in at 3pm and lay in bed and sleep until the next morning.

Scott Yard

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