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11/29/2013 10:35:24 PM -
Wed - Squat/DL assistance..

Normal, usual stuff

4 warm-up movments(basically), which vary according to what movement I'm doing this day.

1. is some kind of walk or carry
2. Mcgill Big 3
3. A specialized movement for the lift of the day(ie- squat day, I'll do goblets or a hip airplane etc)
4. Empty far for multiple sets to make sure a sweat is going


Explosive Pull-up: 16 singles
Barbell Row: 5x5
Standing Lat pull-down: 3x12
DB shrug: 3x15
GHR: 3x5
Hammer curl: 3x10
Hip Airplane: 3 sets per leg
Hip Scouring 3 sets per leg
Rolling Plank: 50
Mcgill: 10x10


I wouldnt suggest doing 10 exercises in one day, too often. This was a pretty good and productive day, as I attacked some weak points. Usually, I'll do apprx 7 exercises on squat/Dl assistance day, but today I added a couple of things. Felt good. Back feels good!

Looking forward to taking some weight this weekend!

Need programming help?
Brian Carroll Online Diet & Training Consultations

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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




3 months,
Brian Carroll


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