26 Jun Training week 4, day 2: Bench

I’m currently in an off-season training mode, and I’m looking to do a meet in the fall. Bodyweight is currently down to 270 from 293 and I want to continue becoming more healthy and active (walking a mile per day) and eventually get back into a precontest prep by August 2014. Best official equipped lifts in competition are 1185 squat, 825 bench, 800 deadlift with a 2730 total.

Warm-up:
McGill Big 3
Band fly

Goal for the day:
I took this day a sort of a deload. I needed a week to back off before turning it on. More than anything I’m knocking some more rust off and getting in the groove.

Training:
=Floor press with 8,000lb of Chains
225×3 – 5 sets

Incline DB press W/Light band
3×12

Light band Piston press-down
3×30

Band Fly
3×15

Bench Dip
3 sets to near failure

McGill Crunch
10x10sec hold

Overview:
I’m ready to crank things up. Saturday will start the real offseason work, and I’ll be getting into briefs IF I can get into them. I’m looking at competing in Oct-Nov or so. I have a few things in the works as far as potential meet, but I don’t want to say yet.

Bodyweight is back up to 271. I want to be closer to 265, but I have to be patient.

I’m still walking about a 1 mile per day. Great for my back. And heart!If you have nagging back issues, walk daily. First thing in the morning is best. [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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