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.

Get some 10/20/Life merchandise here in the PRSSTORE

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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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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