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11/8/2012 10:52:43 AM -
Assistance, Recovery, Mobility, Core, and Cardio Day

The meet is near and I pushed it today on the assistance lifts. My goal of getting stronger on a few key assistance lifts has been reached and I glad with how this day panned out this training cycle. 4 weeks left.

Mobility Work:

10 movements of 10 reps.

various stretches for 5 minutes

Soft tissue work

ELITEFTS roller on legs and hips

Rumble roller on entire back

Assistance Work:

Chest supported T-bar row

1 plate for 8

2 plates for 8

3 plates for 8

4 plates for 8

5 plates for 8

Hammer Shrugs

2 plates for 8

3 plates for 8

4 plates for 8

5 plates for 8

Neutral grip pull ups

2 sets of 10

Standing Barbell curls with EZ curl bar

25s per side for 8

45s per side for 8

45s and 2 10’s per side for 8

Core Work

Split Kneeling Pauloff holds

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

Standing Pauloff holds

3 sets of 10 seconds each side for 6 total sets


20 minutes at 3.5 speed.


Scott Yard

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