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

Owner and Founder at
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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