Brian Carroll | Arnold XPC Training | Week 5 | Day 2, 3, 4

IMG_6390

10.20

[wa-wps]

I’m about 6 weeks out from the Arnold & 13 out from the RPS US Open and just started precontest!

Also, as shown in the Featured pic – 10/20/life SECOND ADDITION in SOFT BACK physical copies will be ready VERY soon! Keep an eye out for this!

[column type=”one-half”][image type=”none” float=”none” src=”https://www.powerrackstrength.com/wp-content/uploads/2015/12/UltimateBack-e1450193297843.jpg” link=”true” href=”https://www.powerrackstrength.com/product/ultimate-back-fitness-and-performance-5th-edition-2014/” title=”Ultimate Back Fitness” target=”blank” info=”none” info_place=”top” info_trigger=”hover”][/column] [column type=”one-half” last=”true”][image type=”none” float=”none” src=”https://www.powerrackstrength.com/wp-content/uploads/2014/05/Back-Mechanic.png” link=”true” href=”https://www.powerrackstrength.com/product/back-mechanic-the-step-by-step-mcgill-method-to-fix-back-pain/” target=”blank” info=”tooltip” info_place=”top” info_trigger=”hover” info_content=”Sample”][/column]

Since my post a few weeks ago, I’ve gotten on track. You can read about my come to Jesus here: Last log entry

After settling in from travel I had some work on to on Monday with the bench press. The goal for the day was a last warm-up double, a 1bd opener and a 1bd second.

Normal warm-up which you can read about HERE McGill Big 3

Bench
Lockout work 3bd –
410×3
460×3
500×3

Added Super Duper Phenom
610×2 – 3bd
700×2 – 2bd
750×1 – 1bd
800×1 – 1bd cack over my face (threw the bar scraight back)
800×1 – 1bd

A.Incline DB press: 3×10
B.Bench dip: 3×15
C.Band fly/band skull: 3×15

Good session, I have a few things to dial in one being coming lower from the start and not starting so high. So in general, my bar path sucks. Will be fixing that. I’ll be shirting up next week as well.

Wednesday, squat and deadlift assistance day

This day is to attack my squat and deadlift weak points/muscles and to build the squat and pull.

A.Mcgill chins: 16 singles
B.One-arm DB row: 3×10
C.two-arm KB swing: 3×10
D.Bulgarian split squat: 3×15
E.One leg calf raise: 3×15
F.Hammer curl: 3×15
G.Goblet squat: 4×6
H.Barbell shrug: sets of 6 to 435 DOH

Got a lot of good work in on this day. Feeling ready to take some weights on saturday on squat and dead! My grip is good, which is an indicator of a good position for me on the deadlift.

Thursday – Fluff & Buff

Birddogs: few rounds
Incline DB press: 4×10
Bench dip: 3×15
Band fly: 3×15
Band press-down: 3×15

Finished with a little bit of foam rolling and that’s about it. Feeling good about squatting and pulling tomorrow. It’s time to really turn it up a notch.

The following two tabs change content below.

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.

Latest posts by Brian Carroll (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!