02 Jun Brian Carroll 24 weeks out from the WPO Update
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.
I tweaked my shoulder 2 months ago so I’m doing a lot of external and internal rotation rehab currently on my shoulder. I do this every day.
If you haven’t yet, check-out my new series of articles “my greatest influences, please see the links below:
Alright alright alright.
I’ve been a little bit off the wagon, to be honest. If you haven’t peeped my latest article, Dondell Blue- One of my greatest influences
Last week, Ria and I went down to Orlanta for a couple of days to help TeamPRS fellas Jason K and Ben Sheard. You will be able to read about their meets in the coming days.
We had a good time, but I always struggle to stay on my diet while traveling.
Speaking of diet, I have had a very good week eating. I’m locked in. The only issue is I ate so bad on Sunday that the bloat is only now coming off. I have been overdoing it a little bit with cheat meals, so I’ll kindly curb that.
So diet has been good, but training, other than rehab and core work has been pretty non-existent.
I have struggled with finding the right amount of shoulder stability work while strengthing the posterior of my shoulder without flaring up my neck.
One always has been giving me fits, while the other will be ok. This goofiness keeps happening, so did a complete reboot the other day. Some of the rehab for my shoulder, while great for most, were flaring up my neck and Dr. Amy and I discussed was a possibility.
Then, when I’d address my neck tightness, and I seem to get things in order, I seem to either sleep on my neck wrong, or I would flare my shoulder up LOL. A real bitch.
Here’s the sweet thing: I have a lot of books to write yet. I’ll pair with the Neck McGill guy, then the Shoulder McGill and be set for life! I’d rather not go through that again, honestly. And thankfully, I’m dealing with tiny things, not major like my back. I hurt this shoulder and pec back in 2009 pretty good, so I’ve been blessed this is the first real flare-up with it since 2013.
Over the last week, since the reboot, I have felt better and made the goal to be back to regular training by next wek. I’d start lightly today with limitations: Belt squat variations (mostly).
Shoulder stuff – external and internal rotation etc
Side plank with a twist
McGill big 3
Band front raise: 3×10
Side raise: 3×10
Rear delt squeeze: 3×10
Pause squat: 4×6
Rack pull replica: 4×5
Suitcase pull: 4×6
Goblet squat: 2×5
Front Goblet squat: 2×5
Felt awesome to train again, but didn’t go ballistic. A lot of stuff was sorda winged but I had to go by feel. And it’s killing me not training with Blue being back in the gym, but I’m being patient.
Blue squatted 565 plus two bands – one average and one strong. He was trying out the new 4×4 wraps that Inzer sent me. These wraps are pretty impressive. Think of a more rugged Gripper, with more grip and less stretch. I’ll let everyone know when they are available on the Inzernet.com website.
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