Bodyweight - 248
Cable Rows - up to stack x 12
Row Downs - up to stack x 8
Flex Machine Shrugs - triple drop - 365x8 - 275x8 - 185x8 This machine is fucking HEAVY.
Good Mornings - 155 x 4 sets of 10
Decline Sit Ups - 3x15 up to a whopping 10 pound plate behind the head
Twisty Machine - 2x10
Notes - I've got this intensity and volume thing for support work really nailed down. I don't get psyched or get too "up" for any of it. I make sure I make the actual muscles do work, and I don't sacrifice form to move more weight. God I sound like a fucking douche article from a Muscle rag. But seriously, I've dialed the intensity WAY back on assistance. Why the fuck people go super heavy on this shit boggles my mind now.
I've found it productive to think of the balance of primary work and assistance work the way a professional Olympic lifter would, except instead of doing snatches and C&J's, I'm doing deadlifts and bench presses along with squats. The many sets of the main lift are what matters...rest is just to stay healthy -- almost a throwaway.
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