30 Jun Brian Carroll Offseason Week 4: Bench & SQT/DL Assistance

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After 3 months of lack-luster (or lack thereof) training post Arnold, I’m following the offseason Combo template straight out of the 10/20/Life book for the next 10 weeks. The only modifications I’m making is low reps with the squat and deadlift, but normal higher (4/5) reps with bench. I’ll make up the total volume on my assistance work concerning the squat/DL. I have no meet plans in sight.

Normal Warm-up
A. Band fly/Band shoulder dislocation
B. McGill big 3
C. Goblet squat
D. Empty bar x20

Monday 6.26.17
Week 4, Day 1: Bench RPE 7: Goal was to beat week 1’s set of 5.
Top set of 300×5
A. Incline DB press: 4×10
B. DB skulls, multiple positions and angles
C. Band press-downs SS hammer curl
D. Stir the pot

Although not much weight, I feel like things are starting to come back. I just need to make sure not to push too hard too quickly. Much heavier than it should be. Takes time.

Wednesday 6.28.17
Week 4, day 2: Squat & DL assistance
A. Lat pull-down: 4×10
B. Barbell row: 225lb 5×5
C. DB shrug: 3×10
D. One Leg GM: 3×10
E. Bulgarian SS: 3×10 w/KB
F. Hammer curl: 3×10
G. Stir the pot: 100

Great session. I was having an issue with cramping all over for some reason. Too bad we weren’t filming, this would have been good material. Weights are feeling better and I’m starting to get back into a rhythm. I really enjoy the combo split as I feel I can do my I’s and cross my T’s on this day. On Saturday, it’s very hard to get adequate assistance in.

Another great album you should check out, especially if you’re stressed. Works every time.

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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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