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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.

suit case carry 150 yards, shorter distance but added weight

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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