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




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!

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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

Lockout work 3bd –

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.

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Brian Carroll

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Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.
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