23 Nov Brian Carroll offseason – Week 2, day 1 – Combo day
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
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
_______________________________________________________________________________
16-ish weeks until the Arnold, which is March 7.
I’m starting 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.
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.
Warm-up
Mcgill big 3
KB swing
BW squat
Session:
LIGHT RPE of 4 or less, easing back into the swing…
Squat: top set of 3 – 400
Bench: top set of 3 – 300
Dead: top set of 3 – 365
Rolling plank for time
Mcgill crunch – lots…
GREAT Session. Again, VERY light BUT that was the purpose. I’ll be pumping up over the next 4 weeks for sure. I haven’t sqt or pulled since the meet, 4 weeks ago. No need to blast it right away. I forget how much I LOVE the soreness after starting back.
Next week will be closer to a 6 RPE, but again one day at a time. I just finished a long equipped cycle, so I’m very much looking forward to putting in the work and killing my weak points. I also like having the FULL days of assistance work ie Monday – bench assistance, and Wed – sqt/dl assistance. I can put in a LOT of work without beating myself down too bad.
Biggest thing is putting in the work without pushing too hard and getting injured. If I can stay healthy, I will have a good showing at the arnold. This is THE GOAL. [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]
Brian Carroll
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