3 weeks out!!!!!!!!!!!!!!!!!!!!!


Im still deloading my squat and this is the 2nd week of the 4 week wave

Last week I worked up to 90%, This week was 80%. next week 70%.

135 for 10 2 sets
225 for 5
315 for 1
405 for 1
455 for 1
500 for 1
555 for 1

Squats are starting to feel fast again. next week I only go up to 500. I may do a few singles at that.

Speed Pulls
405 for 3 singles. I felt slow so I dropped the weight to 315
315 for 3 singles. If your speed work isnt fast, Make it faster and lower the weight.

Backwards Sled Drag
90 Lbs
250 yards total in 3 trips

The Sled work has been a great tool. It really works my hip flexors where the pain and stiff ness is. Im also speeding up recovery in my legs for the meet. I will be dragging 3 times a week up to the meet.

Done. A very simple and easy workout. I have iced all week and used the Rolling stick alot. My hips still feel like trash, but now its just trash and not hot trash.

Im thinking Openers of 650,500,650 as of now. and make 50,25, and 50 pound jumps for seconds. But I may decide to open very low at 600,450,600 as this is my first raw meet and Im not quite sure how my body will react with doing all 3 lifts raw. Meet day decisions workout best sometimes. Ill Just go by feel. Nothing wrong with Penciling everything in until its go time. I love this time of year, IPA Nationals and great Local meets. Alot is going on in our gym with about 7 of us competing in the next month. Good times.

,
Scott Yard