03 Dec Brian Carroll | Offseason Week 8 | Day 2 | Bench ass
I’m about 14 weeks out from the Arnold and in the middle of offseason! To read more about my current offseason 10/20/Life split, scroll down to the bottom of this post.
Here’s another 10/20/Life Q&A
I’m feeling good and other than some arthritis in my hip, I feel fine and rested. I’m looking forward to pushing the training harder over the next 4 weeks.
Normal warm-up which you can read about HERE McGill Big 3
Monday (bench assistance) – I didn’t get any video but it was pretty boring.. I will start getting more video, promise.
Band fly: 3×15
Band skull: 3×15
Incline DB press 4×10
Bench dip: 3×15
Key press: 3×15
DB skull: 3×15
Explosive Push-up: 5×5
Long Birddog hold: 5×15 sec
Good & interesting session. There was some tension in the gym – as we got into a heated debate about Tebow’s sexuality and whether or not he was a good teammate… and then it just got ugly. It was Adam and Myself vs Keith and Byrd. I wish we would have videod some, as it was pretty epic. Sure made training interesting. BTW- Bench is feeling great.
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I just finished competing at the RPS Conquest Meet on 10/3/15 where I squatted 1100, benched 780 and pulled 760 for a 35lb squat PR and a 30lb total PR with a 2640tot for second all time.
Am I happy with the results? NO, but I’m content for now. I realize I have a few things I need to work on going forward as well as some things to dial in.
What am I HAPPY about? Being back with INZER!
Get some NEW 3/4 Sleeve Baseball 10/20/life Swag HERE
What I’m doing now
I’m doing a lot of pre/rehab – back, shoulder and hip work right now. I’m at the point now where being healthy and available is far more important than significant strength gains over each cycle. Yes, I attack my weak points and put work in but your body will be a complete weak point if you push volume/intensity too hard together for too long and it falls apart.
** keep in mind, I have ZERO pain in my body. It’s preemptive. It’s prehab to prevent and the rest of the work is rehab bc my I will always be rehabbing my back. It’s a life sentence but I’m pain free and wouldnt have it any other way.
I have the Arnold next march. I have not even thought about the meet to be honest. Time will come for that but no need for that now. Right now the focus is on healing and recovery!
Here is what my BIG 3 lift day looks like
5 week block
Work all three lifts on same day – light RPE and raw. Will be good for work capacity, high volume with lower intensity and allow for LOTs of assistance work throughout the week!
Day 1 -Pause squats – work hip mobility
Floor press – great movement for me to build raw bench power
Deads – conv deads – working below the knee to keep perfect position and work the mid range.
Day 2 – crap load of upper body work/bench ass. DB presses, dips etc to add mass to triceps and pecs
Day 3 – direct upper back and quad work – leg press, piston squats etc
Day 4 – Full and buff (mostly pec, delt and tri work)
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Brian Carroll
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