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10/15/2013 10:54:33 AM -
XPC arnold - week 1/20, shirted bench w/VIDEO

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
_____________________________________________________________________________________________________________________

Time to get back in the shirt. I wanted to work on breaking in my new 56/58 Jack shirt, so that there is no rush to when the weights start getting heavy.

I will also work in my 58 Jack to ensure that I dont beat up my comp shirt too much and wear it out, so i'll be working in this shirt from time to time once the comp shirt is totally broke and dialed in

Here is what the session looked like:

Bench wEFS Pro Light Resistance Band:
225x3 - 3 sets off chest -- pec is good
315x3 - 3bd
365x3 - 3bd
Added new shirt
405x3 - 3bd
455x3 - 3bd
500x3 - 3bd
550x2 - 3bd - video

Band fly: 4x20
Piston press-down: 4x30

DONE

Add the bands to not having been in the shirt in 7+ months, and you have some awkward sets!

Starting point, though.

I'm going to work with the bands for a while, and build speed and lockout power, as I get used to heavy weights again.

Looking forward to the next 20 weeks!






Need programming help?
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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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