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9/26/2013 12:36:07 PM -
Week 1, phase 4 - Squat/DL assistance with VIDEO

Slowly progressing back into a normal phase of training, but not too fast.

The plan is to be back to competition form ie - hitting depth on squat and form in general by November, giving me September and October to work my way back to meet prep, starting in December.


Warm-up:
suit case carry 150 yards, shorter distance but added weight
Birddogs


Barbell row: 6x6 - up to 245
One arm KB swing: 12,10,8
GHR: 3x10
Lat pull-down: 3x12
Hammer curl: 12,10,8
DB shrug: 3x15
Band fly: 4x15
Mcgills: 10x10sec hold


Really enjoyed this work. Over the last 12 years, my training has changed quite a bit. It seems as if I'm coming full circle with a lot of what I'm doing.

This day also feels like it helps me recover in the middle of the week.

I missed having a day to hit weak points, hammer back/deadlift and squat assistance. For years, having a deadlift day in the middle of the week had me struggling to recover enough to squat 3 days later. Some times i would be fine, other times not.

On another positive note: I can now do barbell rows pain free for the first time in years. I do not have my back parallel to the floor but I keep it locked in a great position that will keep my back safe. I'm looking forward to being able to row into the 400s again. this is a big help to my deadlift.


Need programming help?
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Metal Gear I personally prefer:
Metal Jack Pro Briefs
Metal Jack Pro Squat Suit
Metal Jack Bench Shirt
Spud Inc. 3 Ply Deadlift Belt
Spud Inc. Bench Belt

Book that will help ANYONE with back issues
Ultimate Back Fitness and Performance




,
Brian Carroll


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