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12/20/2013 5:46:14 AM -
Week 9/20, Wed - squat and dead assistance

12 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 1000 squat, 815 bench, and a 655 deadlift. This is soon to change.

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

Recovering from a severely injured back, you can read about my rehab and plan here, week to week. Any questions, just ask!

I haven't taken any big weights since March 1 of 2013. Meet prep started in December, for prep for Arnold XPC finals, March 1, 2014

suit case carry 150 yards, shorter distance but added weight
Birddog purgatory
Rolling planks
Mcgill curl-up

Explosive pull-up: 20 singles
Bent over DB row: 4x10
DB shrug: 3x15
Standing leg press: 3x10
GHR: 6x5
Mcgills: 12x10sec hold


GREAT session. I know it doesnt look like I did much, but this session felt good. I was talking the other day to a friend about how much better my back feels in general. I can feel it filling out, and growing and stabilizing every time I put work in. This is probably the first time in 3 years that I can say this.

Looking forward to putting some weight on my back this weekend.

Here is the plan:

Squat - 1000+ straps down, then a band set -- not sure how I will do straps on this

Dead - will pull singles from the floor in the 70-80% range to start to dial in form, sumo.

Feeling ready to blow through these important 10 weeks of training.

Thanks for the support.

Please, any questions, just ask me!

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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