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]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!
[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
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!
Brian Carroll
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