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

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10.20

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[wa-wps]

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

Bench
All with band, and with a 2bd
Raw
480
Added shirt
610
700
750
800

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

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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