BC – Week 4, day 4 FLUFF & BUFF

I just finished competing at the XPC Arnold Finals 3/7/15 where I totaled 2610@242 and won the overall. I did not achieve ALL of my goals but I’m still happy with the results, not content.


I’m now looking to possibly compete at the RPS Atlantic City meet in August at 242. This will be another fun challenge for me as I will have a unique travel schedule throughout the summer.

I’ll have some help with this – Scott Paltos, Jonathan Byrd, DD, Zane, Beth, Adam and a few others keeping me accountable.

The plan is to take my heavy weeks while home, and working raw and in briefs while gone on the road. Too many distractions while traveling to ensure that I’ll be on point and have all I need to go over 1k on the squat.

team 1020life

See all these 10/20/Life t-shirts and hoodies in picture above! You can order them HERE

This spring, summer, AND fall, Team PRS will be covering a good bit of the United States doing SEMINARS AND CLINICS so make sure to check our schedule to see if I’ll be near you! If you are interested in having our team come to you, contact me here: briancarroll.lmt@gmail.com.


Adding the 4th day back in on either Thursday or Friday

Here is my current split:

Saturday – Squat/DL
Monday – Bench
Wednesday – Squat/Dl assistance
Thursday – Full & Buff

My goal for this day (I have NOT been doing one really) is to work on some blood flow and some BB work for my Delts as a whole, triceps, biceps, core and CHEST.

Here is what this AM looked like:
Band Fly: 4×15
Band Skull with Grenade: 4×12
Band Kick-back with Grenade: 4×12
Standing DB OHP: 4×10 – little rest
Rear Delt band pull with Grenade: 4×12
Hammer Curl: 3×12
Rolling plank: 4×20
Done in about 20min or so…

The purpose of this day is to get a pump and move some weight with little rest so the weights don’t need to be very heavy to feel. And not so heavy that I’m sore on my next bench day. I’ll experiment with what I can handle but I’ve never handled 2 bench days or pressing days well.

The following two tabs change content below.
Avatar photo

Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level 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 in Jacksonville, FL. 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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!