29 Jan 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![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
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.