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11/9/2012 9:34:41 AM -
Bench Day With Video

Warm up

Mobility work:

Push up plus, Wall slides, Peck mobs, Upper back twist on all fours, Spider man walk, Prone knee raise, and a few more that’s names escape me right now.

1 set of 10 reps each movement.

Indian clubs: 20 swings each arm

Soft tissue work:

About 10-15 seconds each spot of the following.

Rumble roller on entire back

ELITEFTS roller on legs

Lacrosse ball on pecks and delts

Stick on forearms, biceps, and triceps

About 10-15 seconds each spot


Bar for 20

135 for 5 3 sets

225 for 3

315 for 1

365 for 1

405 for 1

450 for 3

Video of 450 for 3

This went as planned. Hard but doable.

Foam press with long start command

500 for 1

Flat D.B Bench

65’s for 10

145’s for 16 PR

Flat D.B strict palms in Ext

25’s for 8

65’s for 8

85’s for 8 PR

Tonight went great. I hit the heavy triple I wanted and was able to PR on all my D.B work. I worked up to 500 on the foam to get an idea of a heavy weight with a good start command. The USAPL has a start command and it can feel very short or very long depending on how good your day is going. I’m feeling tired and run down right now and very glad to feel so. Now I can have an easy 3 weeks and rest up for the meet. I’m very optimistic for the meet and can’t weight to get on the platform. This will be my fourth and last meet for the year. I hope it’s a nice one and worth a few weeks of rest before I jump back in the gym for a meet in March. Next week is a very moderate weight for a set of 5.

Scott Yard

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