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12/17/2013 9:22:07 AM -
Week 9/20 - Monday, shirted bench

12 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 1000 squat, 815 bench, and a 655 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.

Recovering from a severely injured back, you can read about my rehab and plan here, week to week. Any questions, just ask!

I haven't taken any big weights since March 1 of 2013. Meet prep started in December, for prep for Arnold XPC finals, March 1, 2014

suit case carry 150 yards, shorter distance but added weight
Birddog purgatory
Rolling planks
Mcgill curl-up

More warm-up... push-ups

315x2 - chest
405x2 - 3bd
Added Jack shirt
605x2 - 3bd

Band fly: 3x15
Band press-down: 50 reps
Pause press bench: 4x6

Got some good lockout work last night. I really despise shirted 3bd work, because it is my weak point in a shirt, but doesnt allow much rebound from the shirt so its all triceps with a little 'pop' from the shirt.

Weight felt good in my hands, but it should at this point.

I'm taking a heavy squat and DL sat, followed by a Reverse Band bench, full range next Monday, so lots of fun to come!

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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