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11/28/2012 2:27:37 PM -
Squat / Bench / Pull Deload. Last one until the meet.

Yesterday I deloaded all three lifts. I did this last night (Tuesday) and now I will do nothing but rest until the meet. The meet is this Sunday. Weigh- ins are at 12:00 and my session starts at 2:00.

Warm up:

Mobility Work:

10 movements of 10 reps.

Movement included Push up plus, Wall slides, Peck mobs, Upper back twist on all fours, Spider man walk, Prone knee raise, Dorsey flexions, Standing knee raise and a few more unknowns.

Soft tissue work:

10 up/down passes of the following.

ELITEFTS roller on legs and hips

Rumble roller on entire back, glutes, and top quads.

Lacrosse ball on pecs, side legs, upper back, and delts.

Stick on the pecs, forearms, biceps, triceps, lower legs, inner quads, hips and lats.

Theracain on glutes.


135 for 5 2 sets
235 for 1
325 for 1 DONE


135 for 5 2 sets
185 for 1
245 for 1


245 for 2 2 sets


I’m ready.

Scott Yard

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