Brian Carroll | Arnold XPC/RPS US Open Training | Week 6 | Day 2 & 3



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I’m about 4.5 weeks out from the Arnold & 11.5 out from the RPS US Open and am knee-deep in peaking phase.

Live stream #1

4 weeks out: Heavy Bench vs bands!

Posted by Jonathan Byrd on Monday, February 1, 2016

Live stream #2

Load the bar: 700-800 plus bands

Posted by Jonathan Byrd on Monday, February 1, 2016

Load the bar: 700-800 plus bands

Posted by Jonathan Byrd on Monday, February 1, 2016

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Monday, Paul Key wanted Byrd and I to work on our lockout some. So we added a light band to our bench press and went with it on a 2bd. Next week, we will work a 1bd just the same and then ditch the band.

Normal warm-up which you can read about HERE McGill Big 3

All with band, and with a 2bd
Added shirt

DONE. These did feel good and each set I feel like I got more ‘locked & Dug in’ and more comfortable.

Incline DB press: 3×15
Bench dip: 3×15
Band fly: 3×15
Band press-down: 100

Happy with the session. But not satisfied. Next week will be a little more telling, so far so good.

Wed *(last night) – Squat/DL assistance:
A. Band fly: 3×15
B. McGill chins: 20
C. DOH shrugs: top set of 455×5 – grip is improving!
D. 2-arm KB swing: 3×10
E. One leg calf raise: 3×15
F. Bulgarian Split squat: 3×15 – piston style

I called it there, as I have a big 2 weeks coming up. I did skip rowing this day, to rest. My upper back was still fried from bending the bar so much on bench. Feeling very good.

This weekend will be an in-between week. Due to scheduling and such, I will make this weekend very low volume and work up to about my last warm-up on both the squat and dead and shut it down. Next week will be the heaviest of the whole cycle.

This is one of my favorite songs that was playing during the writing of this log

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Brian Carroll

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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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