Brian Carroll Training update- cleared to return to training/shoulder update

Today will be the first time getting under the bar in 3 months. I’m looking forward to this as I have my new home gym about ready. We’ve been working hard over the last 2 months and I’m looking forward to being able to lift again. Much more to come concerning the gym and some details as I’ll be looking for dedicated training partners to come train with us for free.

The last couple of months I’ve been focused on cervical, thoracic mobility, and shoulder rehab. I’ve stayed true to the process, and have done as little as possible to aggravate the damage, but moving gym equipment is not conducive to the process.

Lately, by Andrew Lock, I’ve been doing a lot of rowing 4-5x a week, along with specialized pull-downs, shoulder work with only walking for lower body. As soon as my belt squat comes, I’ll add some lower body work in.

Here’s what I’ve been up to over the last week every day, and alternating with light days, heavy days and then skipping the KB rows every third day to heal up.

  • 2-3 10min walks per day
  • McGill big 3
  • Cervical mobility
  • Thoracic mobility
  • Lock pulldowns 4-5 sets with a band (on a light day)
  • Lock pulldowns 4-5 sets with the cable stack (on a heavier day)
  • Kb rows with 40-50lbs 3×15 (on a lighter day)
  • Kb rows with 80lbs 3×12 (on a heavier day)

I get to start barbell rows and some bench press today with some more shoulder rotation sprinkled in. Shoulder feels pretty good most days, so no complaints.

I have some video I’ll post up soon, as well as today’s bench session posted up soon.

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Brian Carroll

Brian Carroll

Brian is world class powerlifter with over a decade of elite class powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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