10 Dec Brian Carroll Offseason training – Week 3, day 2 – Bench assistance

Brian Carroll’s 10/20/Life and Paul Carter’s Lift-Run-Bang Team up!

SEMINAR NEWS!!!

January 17th and 18th 2015
Madtown Fitness in Madison Wisconsin
Address: 802 Stewart St, Madison, WI 53713
Phone:(608) 270-9606

What will be covered:

-Offseason training for mass
-Correcting weaknesses in movements
-Fixing muscular imbalances
-Injury rehabilitation
-Mobility and Prehabilitation
-Training mentality – How not to get complacent, how to build confidence in your lifts through proper goal setting
-Strength peaking
-Picking assistance movements that you need – how to choose them, how to perform them
-Hands on coaching for the Squat, Bench, and Deadlift

REGISTER HERE

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14-ish weeks until the Arnold, which is March 7, 2015.

I’m finishing week 2 of offseason work this week. I’ve had enough time off now. I’m ready to get back to it. This will be all raw for 5 weeks.

I plan on bringing my bodyweight down to the 260 range vs 265 – 268 so I can make the cut as simple as possible. I’ll be working on dropping the weight over the next little bit.

Update: BW has hit a low of 258 today!

I’m making Saturday a day to hit all 3 big movements – squat/bench/deadlift to ensure my back continues to have the conditioning necessary to improve. Also, I REALLY LIKE doing all 3 on one day, then just assistance work on the other 2 days. Works well, especially raw.

Normal warm-up: Always McGill big 3
Band fly
Push-up

I pretty much hit the ground running as I landed in JAX from Newark, NJ on Monday around 12:30pm!

I got to the gym and hammered the following out in about 60min

Training
Band fly (average): 4×12
Band skull (average):4×12
Traditional dip: 3×12
Bench dip: 3×15
Explosive push-up: 5×5
Incline DB press (very inclined): 4×12

Finished with some BD’s and rolling planks for time….

Like I touched on earlier, bw has hit a low of 258. Mainly due to travel, but also the lack of COOKIE MACROS at night… haha.

I’d like to take it down closer to 250, then slowly come back up to 260ish and keep it there.

I’m going to crank things up raw over the next few weeks as I get ready to head into precontest training for the Arnold XPC.

Here’s a cool video that you may have seen 25x:

NOTE: Please be patient with us as we convert everything over and work through some issues here and there.

Make sure check out our Q&A section and ask whatever you have on your mind

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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