20 Jan Brian Carroll | Arnold XPC Training | Week 4 Day 1 & 2|

3578″>

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

[wa-wps]

Top set of the day -1025 reverse band. Deload time! Most importantly @junsbarbershop has me correct. #1020life #precontest #arnold2016 #xpc #Inzer #inzeradvancedesigns #teamPRS #teamsamson #junsbarbershop #PowerRackStrength #tentwentylife #captainjacked #squat #leviathanultrapro #grippers

A post shared by Brian G Carroll (@briancarroll81) on Jan 16, 2016 at 1:51pm PST

725×2 4" blocks. Got a little special on the second rep? Lel #precontest #arnold2016 #xpc #Inzer #inzeradvancedesigns #teamPRS #teamsamson #junsbarbershop #PowerRackStrength #tentwentylife #deadlift #captainjacked

A post shared by Brian G Carroll (@briancarroll81) on Jan 16, 2016 at 1:59pm PST

Last work of the day – few FORM singles with 405. I don't do speed work Bc I don't need more speed. I need midrange work hence the block pulls!! I have to learn to griiiiinds. #1020life #precontest #arnold2016 #xpc #Inzer #inzeradvancedesigns #teamPRS #teamsamson #junsbarbershop #PowerRackStrength #tentwentylife #deadlift #captainjacked #fusionDLer

A post shared by Brian G Carroll (@briancarroll81) on Jan 16, 2016 at 2:09pm PST

SPEEDY Doing some form work & dialing the setup after a long day of training #fusionDLer #captainjacked #deadlift #tentwentylife #PowerRackStrength #1020life #xpc #usopen #teamPRS #teaminzer #teamsamson #junsbarbershop #inzeradvancedesigns #Inzer

A post shared by Brian G Carroll (@briancarroll81) on Jan 18, 2016 at 5:20pm PST

I’m about 7 weeks out from the Arnold & 14 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

The goal on this squat/DL day for squat was to work up to a little less than a last warmup straight weight and then a band set with less than an opener. For deads, continue working off the blocks belt-less.

Training
Predator Briefs
645×1
735×1 – added Gripper Knee wraps
825×1 – added LUP and wraps
935×1 – same
1025 – same

Dead – 4″ block pull
405×2
500×2
585×2
725×2 – this one got me a little goofy

Form pulls
405×1 – 3 singles

DONE.

Good session but it was time for a deload. I got done what I needed to. HUGE thank you to Keith, Adam and Jason K for their helping dialing me in last weekend! You have to have great people in your corner to do well, and I have just that.

Next squat/DL session will be a very light one and then it’s time for the home stretch. I’ll be pulling from the floor from here on out too and conventional.

Monday – bench day
It was time for some downtime and I took it on Monday…..

Floor press: 225×3 – 5 sets
Incline DB press: 5×10
Bench dip: 4×15
Cable press-down: 3×15
Band fly: 3×12

DONE. Felt good to get a pump and unload the body a little bit. Was much needed! I will be doing all the right thing this week to heal up!

Big weeks are coming, I have to be ready!