15 Jan Brian Carroll | Arnold XPC Training | Week 3 Day 2, 3 & 4|

10/20/Life seminar at Crossfit Wilmington Jan 23 & 24!

[wa-wps]

Some bench work from Monday! Not my top set of the day but 610×2 3bd #1020life #teamPRS #teaminzer #teamsamson #tentwentylife #inzeradvancedesigns #Inzer #captainjacked #junsbarbershop

A post shared by Brian G Carroll (@briancarroll81) on Jan 15, 2016 at 9:19am PST

Full live stream video of the session:

I’m about 7 weeks out from the Arnold & 15 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

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

Training Bench day!
3bd lockout work
410×3
460×3
480×3
added SDP
500×2 – 3bd
605×2 – 3bd
650×2 – 2bd
710×1 – 2bd

Break in of new SDP
500×3 – no boards
600×3 no boards

Incline DB press: 3×15
Bench dip: 3×15
Band fly: 3×15

Squat/DL assistance

I was feeling a little beat up here, so I changed pace a little bit

2-arm KB swing
BB shrug DOH: 405×5, 405×12 (grip PR)
Lat-pulldown: 3×15
Bulgarians: 3×15
One leg calf raise: 3×15
One leg GM: 3×12
BW squat w/band: 3×15

DONE….

Good session – the 405×12 I believe is a grip PR for me. The rest is just a normal day on Wed. Felt better as I went but the above bench session worked me!

Thursday Fluff and buff

Incline DB press: 5×10 SS with Bench dip: 5×15
Band press-down: 3×15
Band fly: 3×15
Side lateral: 3×15
Hammer curl: 3×15

DONE.

Quick and good session. I got this done while training ria. Feeling good and ready to squat tomorrow!