13 Jun Brian Carroll | 10/20/Life | Week 1 day 2 Bench/shoulder rehab | 22 weeks out from the WPO
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I just finished a 10-week ‘peak’ 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.
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Monday I felt pretty good, so I wanted progress ahead with more direct chest work with DB’s after a very thorough warm-up and my every day rehab.
- Warm-up: General 10/20/Life warm-up, as usual, each day includes but not limited to: Breaking a sweat, McGill big 3 and always band pull-aparts and shoulder band work.
- Flat DB press: 6×10
- Side raise: 4×10
- Front raise: 4×10
- Rear delt raise: 4×10
- Hammer curl: 4×10
- Supinated curl: 4×10
- One Arm KB bottoms up bench: 3×10
- Piston press-down: 4×10
Fun training session. I have been very carefully monitoring what additional exercise make me feel good in the shoulder area, and what makes me feel not so good and * I think I * have it narrowed down. Will continue to push the weights up over the next few weeks. I didn’t go heavier than the 60lb DB’s, as to not get greedy. I have LOTS of time, 22 weeks and I don’t need to do anything stupid.
A couple more weeks and I should be good to start using a barbell again. Thank God.