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


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


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!

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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

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.

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

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

Form pulls
405×1 – 3 singles


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!

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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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