17 Aug Brian Carroll | 10/20/Life Offseason | Week 10 day 2 Bench press (first day back in SDP) | 13 weeks out from the WPO
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I have not been logging my Wednesday Squat/DL assistance day where grip, upper back, and legs have been the focus. It’s pretty light and doesn’t differ much from week to week, so I’ve trying not to bore you all, but I did take some footage of this Wednesday where Blue and I trained. This session will go up next.
This training session was done just under 13 weeks out from the WPO. Pardon me being a couple of days behind.
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The previous offseason mini-cycle consisted of the following:
Cambered bar squats for triples/doubles then single
4″ block pulls – same rep scheme as squat
Stability bench – stayed with more repetitions since this is more of shoulder /pec ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.
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This 10/20/Life offseason mini-cycle will consist of the following:
Buffalo bar squat singles in belt, wraps and soon briefs
2″ block pulls with belt
Bench press and board work/shoulder saver and soon; SDP for some assistance work
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8.13.18 Week 10, day 2 Bench press:
- RPE 7
Warm-up:
- McGill Big 3
- Side laterals
- Scapula walks
- Internal/external rotation
- Rear delt flye
- Band pull-aparts
Training:
- Bench press: 325×1 – 3 singles, 375×1 – 2bd, 415×1 – 2bd
- SDP lockout shirt work: 505×3 – 5bd, 555×3 – 4bd, 555×3 – 3bd
- Incline DB skull variations: 3×20
- Band press-down: 3×15
- Light hammer and Arnold curl: 3×15
Good session. Felt nice to be back in the SDP bench shirt after about 5months out. Nothing felt heavy but nothing felt super-light either. I did, however, adjust as I went and each set on the bench felt more and more comfortable and natural, once again.
On my final set with 555, I under-pressed the first rep, over-pressed the second and babied the third to survive and stay awake. This nasty shift was a good test for my shoulder/pec, yet no pain or anything. Win.
I will be deloading this coming week (starting Sat 8.17.18), and then have a transitional week (the following week starting 8.24.18) where I will add more gear in as I work my way to 11 (10 training weeks) weeks out and begin my pre-contest phase.
This deload will allow more time for the adaptations to take place and stay ahead of the fatigue curve as the weight and intensity are going to make quite a climb, soon.
My final ten training weeks are planned out with numbers and simple goals in mind along the way but I am flexible, and I have built-in safeguards so I can deviate if necessary.
Brian Carroll
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