18 Dec Brian Carroll Offseason training – Week 4, day 3
Brian Carroll’s 10/20/Life and Paul Carter’s Lift-Run-Bang Team up!
January 17th and 18th 2015
Madtown Fitness in Madison Wisconsin
Address: 802 Stewart St, Madison, WI 53713
What will be covered:
-Offseason training for mass
-Correcting weaknesses in movements
-Fixing muscular imbalances
-Mobility and Prehabilitation
-Training mentality – How not to get complacent, how to build confidence in your lifts through proper goal setting
-Picking assistance movements that you need – how to choose them, how to perform them
-Hands on coaching for the Squat, Bench, and Deadlift
11-ish weeks until the Arnold, which is March 7, 2015.
I’m finishing week 4 of offseason work this week.
Update: BW has hit a low of 257.5 currently and is floating between 257-260
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.
I’ll be finishing up my offseason work this coming week and then move my schedule around to a more traditional split.
Normal warm-up: Always McGill big 3
Mcgill chin: 25 mixed variety
Barbell Rack row: 3×5 – top set of 365
1-arm KB swing: 3×12
Piston squat: 3×5 – 225
Hammer curl: 3×12
1-leg GM: 3×12
Band fly: 3×12
DOH barbell shrug: 3×10 – snatch grip
Here’s a video of the rack rows from last night!
Great session again. Body weight is down, body is feeling great! I’m going to work up to the following on my last raw day before I start precontest:
RPE of 8 and work doubles:
I’m looking forward to pushing toward the Arnold. It will be March before we know it!
I will be out of town next weekend for xmas, but I’ll be starting my cycle officially for the Arnold Jan 3ish. I’m in solid shape so 7-8 weeks will be just right.
I’m more motivated than ever for this meet! Hope to see you there!
Make sure to pick up some 10/20 Tee’s and hoodies HERE
NOTE: Please be patient with us as we convert everything over and work through some issues here and there.
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