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11/26/2013 12:18:24 PM -
Week 7/20 Shirted bench work

14 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 910 squat, 675 bench, and a 605 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.

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
_____________________________________________________________________________________________________________________

Paul Key is guiding the rotation with bench training right now, while keeping the 3 week wave integrity intact. For me, it keeps me fresh and on top of rehab and moving forward at all times.

Last week was a deload

This week Reverse band bench

Average RB bench:
425x2 - chest
515x2 - 2bd
605x2 - 3bd
700x1 - 3bd - had to switch shirts, far too tight
700x1 - 3bd
750x1 - 2bd
850x1 - 1bd

Push-up: 50 reps, on DB - neutral grip
Band press-down: 100 reps

Worked in an older shirt that I had tightened up, and it was far too tight. Going to have to stretch it a bit.

Threw on the 56/58 and it felt good. Will need to get this a bit tightened up, but its good for now.

Set-up felt VERY good! Very happy with this, and training as a whole at this point.

I wanted to get more work in, but I have a friend shipping out to Africa with the Army and had to go see him. Best of luck, Dave and thank you for serving.

Looking forward to taking some weight Sat on the squat and Dead.

I'll say about 9-950 then a band sent on squat, straps down, then a few deads from the 6" blocks in the mid 6's.

Time to build upon the foundation.



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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