15 Dec Brian Carroll Offseason training: Week 4, day 1 – Squat, bench AND dead with video
Brian Carroll’s 10/20/Life and Paul Carter’s Lift-Run-Bang Team up!
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
________________________________________________________________________________________________
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 as of 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
1-Arm swing
Goblet squat
I junked out a little bit over the weekend with 3 holiday parties. We actually hosted an ‘ugly sweater’ party on Saturday night. A LOT of fun! I was able to catch up with some friends that I’ve lost touch with and connect with many others that I see often but really enjoy.
Thanks to everyone who came out.
I’m back to eating good now, but I feel like crap. Oh well, lesson kinda learned, for now!
Good training session on Saturday. I was not feeling great, but made the most of it. I wanted to stay in the RPE of 7 or under. Everything moved well, but still lots to do before the arnold.
Training
Squat: 620×2
Bench: 405×2
Dead: 500×2 – more like a 5 RPE, others were like a 7
Rolling plank: time
McGill sit-up: 10x10sec hold
I’ll push next week a bit harder, but I’m in no rush to push strength too hard right now. I want to stay healthy and have a good showing at the Arnold no matter what training looks like over the next couple of weeks.
Feeling good and ready to turn it up. Soon!
NOTE: Please be patient with us as we convert everything over and work through some issues here and there.
Make sure check out our Q&A section and ask whatever you have on your mind
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Brian Carroll
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