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11/5/2013 10:06:53 AM -
Week 4/20 XPC arnold - monday, bench work

17 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 710 squat, 635 bench, and a 550 deadlift. This is soon to change.

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

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


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




Here is how Monday evening went. I was still very tired from all the shenanigans from the weekend, but made the best of it. I had a lot of fun. Some of the stories will come out, but just know its only going to be PART of the story.


Bench:
100lb of chain added to all sets, used medium grip
315x3 - chest
365x3 - 4bd
405x3 - 4bd
425x3 - 4bd
added JACK shirt 56/58
500x1 - 3bd
585x1 - 2bd
635x1 - 2bd

Push-up: 50 reps
Piston press-down: 30,30,40

At 17 weeks out or so, things are feeling pretty good. We are going to use a bit of bands and chains for a lot of the cycle to ensure not getting too stale with straight weight, being this far out from the meat.

I might add in some chains on squat over the next few weeks for the same reason!

This is the most weight I've handled in some time, so things are good. No issues with triceps or pec. My body was not happy with setting up on the bench, and this probably has more to do with the traveling than anything.

I will post the video to this session in a bit.

Thank you for reading.

Please send in any questions you have!








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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