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11/7/2013 9:50:23 AM -
Week 4/20 - Wed, Squat & DL assistance

17 weeks out from the XPC Arnold Finals. I’m now transitioning into a normal block of training and adding gear in slowly. My best lifts since March 1 are 710 squat, 635 bench, and a 550 deadlift. This is soon to change.

After visiting Dr. Mcgill for a second time on 10/30, I’m now progressing with hip mobility and strength progressions.

I haven't taken any big weights since March 1 of 2013. Meet prep starts in December, for prep for Arnold XPC finals

suit case carry 150 yards, shorter distance but added weight
Birddog purgatory

Squat and DL assistance:

Explosive pull-up (Max contraction): 12 singles, different grips
Barbell row: 5x5
DB shrug: 3x15
Standing Hip Scouring: 3 sets per leg
Rolling plank: 50 reps
Mcgills: 10x10sec hold

Good session. The maximum effort pull-ups are something mcgill showed me for upper back development and Neuro priming. Really feel good doing these. I'll post a video of these soon.

Everything else was just normal run of the mill Wednesday stuff.

Looking forward to squatting and pulling on Saturday! Will probably throw the suit on, straps down.

Any questions, send them over!

Need programming help?
Brian Carroll Online Diet & Training Consultations

Best weight cutting source available:
Cutting Weight (EBook)

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

My favorite gear!:
Metal Pro Line
Metal Jack Pro Briefs
Metal Jack Pro Squat Suit
Metal Jack Bench Shirt
Spud Inc. 3 Ply Deadlift Belt
Spud Inc. Bench Belt

Brian Carroll

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