Brian Carroll Offseason – Week 2, day 2 – bench assistance

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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

________________________________________________________________________________________________

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

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.

BW 263 on Monday AM

Warm-up:
Mcgill big 3
Band fly – light band
Push-up

Training:
Band fly: 3×20 – average band – I love these
Band skull: 3×20 – average band
Traditional dip: 3×12
Incline DB press: 3×15
Bench dip: 3×15
Explosive push-up: 5×5 – different grips (about a 3 count on way down, and as fast as possible turn-around while keeping the scapula retracted – think not pushing a bench press too far and keeping back tight)

Great session. Good pump, got a lot of assistance work done. This is why I really suggest trying out a template like this in the offseason as it allows a lot of work to improve weak points, especially when volume for main lift is down. I’m going to play with more templates that will allow for this in precontest. A few have had success with them, but I think I can make it more optimal with some work.

I actually did run something similar to this during my precontest for RPS meet, but it was HEAVILY modified.

Having a lot of fun with training now.

I’m excited about the new additions to the team, and look forward to the new website look (very soon) and will be interested in reading all of their logs.

Look for an introduction article soon for the new teammates, as well as a crap load of new content coming soon from PRS, as we’ve been holding back.


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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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