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


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


Full live stream video of the session:

Team Samson live bench press stream!

Posted by Brian Carroll on Monday, January 11, 2016

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
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


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


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

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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.
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