Week 5 with Brian Carroll

• Jogging in place
• Lots of shoulder stretching

BENCH: Bar x tons 135 x 8 x 3 225 x 8 315 x 3 405 x 2 495 x 2 ADDED 56 ACE AND 200 POUND CHAIN 500 x 3 585 x 3 - Both 3-board 675 x 2 700 x 2 - Both 2-board DECLINE PRESS: 225 x 8 315 x 6 425 x 6 INCLINE FLY: 3 x 12 PRESSDOWN: 3 x 5 - Kiefer's Method We trained early today at 11 AM, compared to the usual 6 PM, so I was curious as to how I'd feel. Going off Kiefers latest article about skipping breakfast, I only drank some coffee upon rising and drank a shake (blend 1 from protein factory)with rilose and heavy creme - on the way to train. Today was good. Raw warmups felt OK and once I got into the shirt I was rolling. I deviated a little bit on what I was supposed to do today, but being it a deload week next week, I wanted to handle a bit more weight(last week was 655 VS 700 today). I felt a bit sluggish at first, but by the middle of my shirted working sets, I felt great(aside from it being extremely hot). The session went well and its coming up on the last week of this mini-cycle. I'm very happy with the progress thus far, but I will know for sure once tomorrows dead sesson and fridays squat rolls around. Come next week, I will plan out the next few weeks and transiton into pre comp mode. I will be keeping the doubles in triples in every movement right into the meet though.  

• Stretching
• Active Warm-up

DEADLIFT: 135 x 8 315 x 2 425 x 2 ADDED KING - Straps down for all sets after. 515 x 2 680 x 2 (85%) - I was supposed to do 80, but bumped it up. 4"BLOCK PULL 605 x 2 705 x 2 - I was supposed to do 680 x 2 for 85%, but bumped it up. LAT PULL: 3 x 12 GHR: 1 x 12 DUMBBELL SHRUG: Kiefer Method 3 x 5 DUMBBELL HAMMER CURL: Kiefer Method 3 x 5 LEG PRESS CALVES: 4 x 25 I bumped up my percents up a little bit the last couple of weeks to test it more. I was glad that I did, because they moved well. I actually was supposed to do what I did last week (640 x 2) this week, but I went a little more aggressive. Like I said before, it's a plan but it can be changed some. Next week is deload, so I wanted to hold some weight today. After watching the videos, I need to pull harder on the bar and get the flex out of it on every rep. I will work on this. I'll be planning out the next five weeks between now and next Saturday and will post it up. This will take me well into pre-comp training and lead to some important sessions. Since I missed last squat session, I'll be cranking out a good one this week and will make up for it. 680 x 2 from Floor 705 x 2 4" Block Pull