09 Nov Brian Carroll | Fluff and Buff Squat | Week 5
I just finished competing at the RPS Conquest Meet on 10/3/15 where I squatted 1100, benched 780 and pulled 760 for a 35lb squat PR and a 30lb total PR with a 2640tot for second all time.
Am I happy with the results? NO, but I’m content for now. I realize I have a few things I need to work on going forward as well as some things to dial in.
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I’m doing a LOT of rehab work lately with no bar in my hands or on my back pretty much. I’ve been doing a crap load of McGill big 3 every day as well as stir the pot and rolling the crap out of my ITB/lateral quads and hips. It’s what is needed currently.
What I’m doing now
I’m doing a lot of pre/rehab – back, shoulder and hip work right now. I’m at the point now where being healthy and available is far more important than significant strength gains over each cycle. Yes, I attack my weak points and put work in but your body will be a complete weak point if you push volume/intensity too hard together for too long and it falls apart.
** keep in mind, I have ZERO pain in my body. It’s preemptive. It’s prehab to prevent and the rest of the work is rehab bc my I will always be rehabbing my back. It’s a life sentence but I’m pain free and wouldnt have it any other way.
I have the Arnold next march. I have not even thought about the meet to be honest. Time will come for that but no need for that now. Right now the focus is on healing and recovery!
Focus of this 5 week block (finished this)
No bar in hands or on back – all DB work to work the muscles not the movement
Direct ham and quad work without loading spine – Bulgarians, One leg GM etc
Hip mobility – Bw squats, goblets
Biceps tendon/shoulder health – rear delt work, band shoulder dislocations
Back health with unloading the spine – mcgill big 3, walking daily
Next 5 week block (moving to this starting next weekend)
Work all three lifts on same day – light RPE and raw. Will be good for work capacity, high volume with lower intensity and allow for LOTs of assistance work throughout the week!
Day 1 -Pause squats – work hip mobility
Floor press – great movement for me to build raw bench power
Deads – pause conv deads – working below the knee to keep perfect position and work the mid range.
Day 2 – crap load of upper body work/bench ass. DB presses, dips etc to add mass to triceps and pecs
Day 3 – direct upper back and quad work – leg press, piston squats etc
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Alrighty, well, Saturday is NOT the way I wanted to start out.. Between all the walking and all the direct leg work I did on Wednesday, I was sore. Yes, funny I know. I was super locked up so I went in to get some blood moving…
Normal warm-up
McGill big 3
Band squat
BW squat
Band fly
Band Skull
…….LONG warm-up as I needed but felt better as I went!
Goblet squat: 4×10
KB swing: 3×10
One Leg GM: 3×10
Bulgarian squat: 3×10
By this time I actually felt good LOL
Then I got under the bar to knock some rust off!
bar
135
200x3x3 – worked on my squat a little bit and called it quits. I didn’t want to be too sore for the weekend. I know, super heavy!
I have a habit (a good one IMO) of not pushing anything even remotely hard after a meet and I think it’s helped my longevity. Some do things differently, I dont care. I’ve lasted awhile at this point and i’m in one piece.
I have 17 weeks so this actually works fine. I’ll work each lift on it’s individual day this week – Bench monday, Wed some deads and then sat start with all 3 lifts on one day and start my offseason work.
Diet is on point, and mind is in the right spot. The plan for next year is the XPC and then the US open in San Diego!
Brian Carroll
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