04 Feb Brian Carroll | Last couple of weeks training update
Ok, back at it. I just finished a 3-week mini-wave of box squats, Floor press with fat bar, and deads with the wagon wheels (about 6in).
This training video is a conglomerate of the last few weeks.
The last three weeks have been fun, as we move into a deload. Everyone is a little beat up. Tom, Dave, Steve, and Shane. I think John doesn’t get beat up since he’s so old, I don’t know since I’m not old; I don’t know the rules. Regardless, every one of them has some ache or pain that comes from pushing as they have the last few months. Especially when I was prepping, they were pushing hard. I told Steve before we started pushing that he was either going to break or get a lot stronger. His bench is up about 35lbs, I’d say at this time. Speaking of bench, I have Tom, Shane, Steve, and Dave all about the same strength on the bench right now, which makes for formidable competition as I’m helping all 4 of them dial it in.
Blue surprised us with a visit last night. So glad to see him recovering and getting back to a healthy life after a severe accident and surgery.
I’ve invited some studs from around Jax to come and train with us. Some who lift much different than I have (IPF) over the last 21 years, but I don’t care. I want to train with and help strong people. I also want to train alongside people who want to push and get better. I don’t care where they are right now, preferably where they want to go. We have about seven people regularly coming, which is, excellent but I want about 10. 2 Groups of 5 on each station for bench and squat.
For my training, I’ll give a run-down of what I did. I took all of December and some of Jan off from lifting except DB’s and the belt squat.
Week 1 – Box squat with Bands to 375×5, deads to 405×5, Floor press 345×5, CG Bench 345×5
Week 2 – Box squat with bands to 465×5, deads to 455×5, floor press 365×5, CG bench 375×5
Week 3 (this week) – Skipped squats and deads, Floor press 405×3, CG 415×3
In short, I’ve been pushing the bench press much more than the squat/DL as it’s my focus right now. Instead of sets of 3 with 405/415, I need to be at sets of 10 which should be doable in the next few months.
It typically takes me a couple of weeks to get back into the swing of things, but I’m feeling better each week. I didn’t squat on Saturday because I had some bruising from a Dermatologist visit on Thursday. It feels good to handle over 400lbs for reps again on the bench. My R shoulder feels it for a day or two after, but it’s getting better each week. I can still feel it get a little cranky when the weights approach 415. I must get stronger and be smart with my progressions. 3 weeks pushing is my limit right now, then the deload is very necessary. Again, everyone is different.
I’ll be working hard on my bench over the next few months. Getting my raw strength back where it should be.
I want to thank Ken at Vox Medical for keeping me healthy and recovered for the last year. I apprecaite all they are doing in Miami Beach. I highly suggest you check them out if you’re in the Miami area. They were a huge part of my restoring my fertility with very helpful protocols. They even offered my Girlscout cookies, which I barely declined.
Also huge thanks to Inzer Advance Designs for the huge impact on my lifting career and their massive support of what I’ve been doing the last 5 years.
Lastly, thank you to Jax Nutrition for your help. Make sure to check them out if in the Jax area and needs supps! 4 Locations: Beach, Southside, Kingsland GA and West Jax. Ask for Mike and tell them I sent you.
Much more coming in the next few weeks.
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