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10/28/2012 10:36:59 AM -
Assistance, Recovery, Core, and Cardio Work

Getting busy at the YMCA......

Assistance Work

Chest supported TBar row

1 plate for 8

2 plates for 8

3 plates for 8

4 plates for 8

4 plates and 25 and a 5 for 8

Hammer Shrugs

2 plates for 8

3 plates for 8

4 plates for 8

4 plates and 25 and a 5 for 8

Standing Barbell curls with EZ curl bar

25s per side for 8

45s per side for 8

45s and a 10 per side for 8

Core Work

Split Kneeling Pualoff holds

3 sets of 10 seconds each side for 6 total sets. I switched which leg was up every other set

Standing Pauloff holds

2 sets of 10 seconds each side for 4 total sets

Hanging straight leg raises from chin up. I did these do get some grip work in too.

3 sets of 15

Sit ups on incline board

3 sets of 15

Mobility Work:

10 movements of 10 reps.

Various stretches for 5 minutes


15 minutes at 3.5 speed. I had to cut this short due to some extra unplanned bullshitting before my cardio work.

Soft tissue work

ELITEFTS roller on legs and hips

Rumble roller on entire back


I wish I did a hair more cardio but I’m ok with that. Better than nothing. Next week is a much needed deload week. The big storm is coming and we just stocked up. The chance of losing power is very high and it will be tricky with a 4 year old and a 2 month old. I have ice, batteries, flashlights, water, food, and beer. We should be ok. I think I’ll get more beer just to be safe.

Scott Yard

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