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.

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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.

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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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