16 Dec Brian Carroll Offseason week 4, 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

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11-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 257.5 last week

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

A LITTLE sore from Saturday’s session. I haven’t been over 500 on the squat in 2 months-ish and felt it during and after!

I wasn’t too sore in the upper body though…

Here’s what I did last night for bench assistance

Training
Band fly: 3×12
Band skull: 3×12
Dips: 3×12
Bench dip: 3×15
Incline DB press: 3×12
Side lateral: 3×12
Band press-down: 3×12
Explosive push-up: 5×5 – not as explosive toward the end!

….the end

By the end of session, my triceps were done. I’m really enjoying this offseason split right now as it allows a great deal of variety in training for me. I like all the assistance work I’m doing and at the same time I get a nice deal of recovery since heavy crap is just once per week.

I’ll be working on my split for the XPC Arnold as soon as I get a few programs for other people KO’d.

I’ll be doing a 3 day combo split, again:
Day 1: squat/dl
Day 2: bench
Day 3: squat/dl assistance
Day 4: fluff and buff/ core work

Also: walk 5 days per week with some other assorted conditioning work etc.

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I really like to listen to this style of music at night and as I work and this is one of my favorite songs. It reminds me a LOT of being young and the mid to late 90’s when sublime was huge:

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