13 Jun Brian Carroll | 10/20/Life | Week 1 day 2 Bench/shoulder rehab | 22 weeks out from the WPO

Posted at 13:32h in Brian Carroll, Team Training Logs by
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Announcement: Our first Gift of Injury course (Dr. McGill and Myself) is scheduled for Columbus, Ohio on December 1, 2018, at The Spot Athletics. This excellent facility, owned by Legend Powerlifter, Business Mogul and Strength Authority JL Holdsworth in Dublin. You can register HERE.

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 ‘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.

If you haven’t yet, check out my new series of articles “my greatest influences,” please see the links below:

Louie Simmons- One of my greatest influences 

Dondell Blue- One of my greatest influences 

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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.
  • Training: 
  1. Flat DB press: 6×10
  2. Side raise: 4×10
  3. Front raise: 4×10
  4. Rear delt raise: 4×10
  5. Hammer curl: 4×10
  6. Supinated curl: 4×10
  7. One Arm KB bottoms up bench: 3×10
  8. Piston press-down: 4×10

DONE…

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.

 

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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.
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