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9/28/2013 2:35:16 PM -
Week 2, phase 4 - reload with squat and DL VIDEO

WTF is a reload?

The way I use it: I typically deload/unload every 3rd week, no matter what. It's just what I do, even when I'm in the offseason, like now. It always keeps me fresh.

For example:

Week 1 - moderately Heavy
Week 2 - Heavier
Week 3 - Unload/deload are same thing pretty much, IMO. A deload IMO would be much lighter with intensity and volume. An unload might be
just a lighter day, but not a complete deload.
week 4 - Reload - Ramp it back up with both intensity and volume, depending on where I am in training.

**always building positive momentum forward and not EVER beating yourself down and missing too often.

Keep an eye out for an ebook in the next couple months that will lay all of this out and my philosophy of training.

------------------------------------------------------------------------------
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.


Warm-up:
suit case carry 150 yards, shorter distance but added weight
Birddog purgatory

Squat:
600x1 - video
470x2x2

Sumo dead:
315x1 - few sets
405x1 few sets - video

One leg GM: 12,10,8
Mcgills: 10x10sec hold


Done. Turning the corner on the deadlift now. It's only 50% of my best, but it felt really good and locked in.

Squat has a couple issues: my pec/shoulder being tweaked from monday wasn't allowing me to get as tight in the upper back as I need. I also need to keep dialing in depth.

I will ramp the volume up on both next week, since I have more of a baseline now and I'm not totally pathetic, strength wise at this point.

Feeling much more confident at this point about the 7 months, and what I've been able to accomplish with the help of so many great people.








Need programming help?
Brian Carroll Online Diet & Training Consultations

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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