Brian Carroll | Arnold XPC Training | Week 1 Day 2 & 3 |

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I’m about 10 weeks out from the Arnold and just started precontest!

New Year Sale!

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!



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

Coming off of Saturday’s first training session, I didn’t want to get too greedy and push too hard after a couple of weeks down and off.

I decided to keep the intensity low and the volume moderate – check it out



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

Floor press
sets of 3 to 365 then back down to 315

Pause CG bench with feet up: 315×5 top set
Incline DB press: 3×10
Bench dip: 3×15
Hammer Curl: 3×15


It all felt like crap to be honest. I’m going to chalk it up as a blessing in disguise. I have a LONG road of training ahead of me (March/April and May meets) and coming out of the gate a little slow is probably a good thing for now.

I plan on cranking up this weekend and getting into some gear both Sat and Monday.

I went and got some touch-up ink. I love getting work done – but it’s never ending. Here’s a pic of some touch-up work done on my R half sleeve of St. Michael


Normal Warm-up

Lat pulldown: 3×10
DB shrug: 3×10
2-arm KB swing: 3×10
Goblet squat: 3×6
Bulgarian Split squat: 3×12
One leg Calf raise: 3×12
DOH barbell shrug: 3×10
DB bent row: 3×10
Birddog: lots – really worked on hip extension

Good session. I’m looking forward to getting into the thick of this training cycle and putting some weight on the bar. Body is feeling good – staying on the soft tissue work. Lesson learned.

Diet is good – I’m sitting at about 265 – which is perfect. Physique is coming back to where I want it be.

I think that 2016 is going to be a great year – stay tuned for a LOT of announcements coming up.

Stay tuned for an update with some squats and deads.

Happy New Year!

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Brian Carroll

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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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