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

Posted at 10:34h in Arnold Classic, Equipped Powerlifting, Team Training Logs by
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10/20/Life seminar at Crossfit Wilmington Jan 23 & 24!

[wa-wps]

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.

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!

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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.
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