20 Sep Brian Carroll | 10/20/Life new Offseason | Week 5 Bench press with video voice-over
I'm currently training in an offseason approach using the 10/20/Life method. I've only been back to training for about 20 weeks, and shoulder has been cooperative, with very few roadblocks and setbacks. Huge thanks to Andrew Lock for the help in my shoulder progressions and understanding a better way to incorporate more efficient cervical, thoracic, and rotator/shoulder training into my approach. Still so much to learn! I've been working on a lot of things this year, one building my powerlifting Team here at PRS HQ in Jacksonville, Fl. I've also added in more accommodating resistance (bands and chains) during this offseason for a much-needed change! I feel like I need more time to get my shoulder used to load (before getting into an SDP bench shirt)
I will pick out a tune-up meet soon; it's looking like December. I will be attending the WPO Finals this year in IL. It will be helpful to sit back and have no pressure at a high-level meet.
Week 5, Day 2 Monday’s Bench Session 9.16.19
- Suitcase carry
- McGill big 3
- Cervical/Thoracic Mobility
- Lock pull-down
- Shoulder big 3
- DB bench 4×10 (getting some extra work to stimulate bench muscles)
- Bench w/ average band under bench:top set 325×2
- Close grip bench with same bands: top set of 245×5
- Incline DB press: 4×10
- Spud strap press-down SS Hamer curl: 3×10
- I was extremely gassed… So no sled drags.
Smoked! I was feeling a little tired before this session – most likely from Saturday’s ball-busting session, but still hit a nice double with 325 + the bands, with some room to spare. 2 weeks in a row with no missed weights! I had a couple of weeks there where I kept overestimating. I haven’t done bands this consistent for a long time, so there will be a learning curve.
Everyone is getting strong! Looking forward to the deload and then coming back to some chains and some powerlifting gear.
I was telling Blue that I will be working on my raw lifts more even when I’m pushing toward a meet to keep my raw strength up. Now that I’m heavier and fuller, I feel the risk is less. I don’t need to go crazy, but being able to do 750, 500, 700-ish would wrap up a solid offseason, without getting too greedy.
After the bench session on Monday my body was pretty beat down and to add to that, I let my nutrition slip for about four days, but I’ve been back on track since Tuesday. My weight got up to 309, which is terrible. I will be working my way down to the 285 range to see how I feel there. 309 is too heavy, and every part of my body felt locked up.
I will be taking it very easy this weekend and next week, then flipping the switch back on for a few weeks until I have some traveling to do.
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