20 Jan Brian Carroll | Arnold XPC Training | Week 4 Day 1 & 2|
10/20/Life seminar at Crossfit Wilmington Jan 23 & 24![wa-wps]
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
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.
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
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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