Brian Carroll | 10/20/Life 27 weeks out | Week 2, day 2 | Bench press with rehab with cool video

I want to give a shoutout to Inzernet.com and CaptainJacked.com for their support and backing. Support the companies that support our sport!

I just finished a 10-week training cycle where I accomplished my goals of getting back to competition strength and shape and will be entering into a long offseason for the upcoming WPO in Nov of this year. Like many other TeamPRS athletes, our very own Tucker Loken is handling my diet.

I did something wonky to my pec about 4 weeks ago as I was warming up before squat/DL day. It was bizarre. Nothing ripped off but more of a strain and a cramp. None the less it was very tight and locked up for a couple of weeks. It happens when I start getting too lean, too quick. I will be more prepared from here on out.

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Last Monday, after my thorough warm-up, I started with some light pressing once again. I have stayed true to my plan of letting my corrective/rehab movements work their magic and am taking my time.

Lot’s of external rotation work plus usual 10/20/Life warm-up

Bench press: 

bar x a bunch

135x3x3

185x3x3

225x2x4

Incline DB press: 4×10

Grenade skulls: 4×10

Hammer curl: 4×10

More rehab work: Band pull aparts etc.

I’ll be honest, the rehab is very tedious, and it’s a struggle for me to make myself do this every day. Some days are worse than others, but when I start to see considerable increases in ROM and less variability between sides, it makes it much easier to do these every single day. My external rotation blows, but I am just fine-tuning a few things. This lack of external rotation has also held back my bench press and caused it to ‘helicopter,’ making hand-offs at times very difficult.

For the longest time, I thought the issue above was only due to my thoracic scoliosis, but it’s not the case.

In some exercises, I am getting another 40 degrees of rotation just from 2 weeks of therapy. I have a long way to go, but it’s part of the process. I’m just glad this massive imbalance in external rotation didn’t cost my pec to completely shear off a few weeks back as it wanted to.

One reason why I haven’t ever messed with my ‘helicopter issue’ with the bench is I have to be very careful with anything between my head (neck herniations) and my back (of course). I will be meticulous as I move forward. I will also write an article on this entire process soon.

This video below is pretty impressive. I do not condone or suggest illegal drug use in any way. However, Paul is a huge proponent of the ‘Lion’s Mane’ mood support that Paul. None the less, the entire discussion is fascinating with the studies going on all over the world concerning mushrooms and their use.

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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