09 Sep Brian Carroll | Precontest | Week 1
Currently in Offseason mode as I get ready to transition into precontest mode for 10/29 in NC for an RPS meet.
[wa-wps]Huge thanks to Captain Jacked.com and Inzer Advance Designs for supporting my lifting!
____________________________________________________________________________
I’m transitioning into more of a traditional offseason now vs the fluff and buff ‘coasting’ that I’ve been doing to heal up. 2 months has just flown by like crazy. My plan is to continue offseason for a few more weeks then do Tony Cowdens RPS meet Halloween Weekend in NC.
What the last block looked like for August:
Monday – Feet up bench as main lift
Wed – stays the same, just heavier and more intense – squat/DL assistance
Thur – Full and buff upper
Sat – Pause squats with cambered or buffalo bar – deads off blocks. no equipment
New block that I started 9/5
Monday – raw bench off chest, Raw boards then some shirted (that’s it the whole day)
Wed – Squat/DL assistance – rowing, split squats, chins, leg press etc
Thursday – Bench assistance & Fluff and Buff
Saturday – Squat(adding gear soon)/DL (staying raw & off blocks for a while) & Leg press (wraps, shirt and squat suit for this)
__________________________________________________________
Monday 9.5.16
Normal Warm-up
Bench – All work RPE 7 or less
370×3 – paused
Added 3bd –
410×3
440×3
470×3
Added SDP and 3bd
500×3
550×2
600×2
This is going to be my main work on Monday’s from here on out, with very little assistance since the volume for a bit on both raw, raw with boards and my equipped bench. I did finish up with a little bit of DB work and band work, that’s it.
Wed – 9.7.16
normal warm-up
Squat & DL assistance
Lat pull-down with rope: 3×10
Pistons squat: 315×6, back down to 245×6 (moved at a fast pace)
Barbell rack row with pause: 5×5
DOH shrug: 405×6, back down to 315×6
One leg KB GM: 3×6
Goblet squat w/hip mobility: 3 sets
Split squats with KB: 3×10?
Leg press piston style: 3×6
Stir the pot: 100
Thur – 9.8.16
Fluff & Buff
Band fly: 3×12
Incline DB press: 4×10
Hammer curl: 3×10
Arnold curl: 3×10
Bench dip: 3×15
Stir the pot: 100
Birddog: few rounds
Good week 1 of training. Bench strength is coming back on the bench and will come back over the next few weeks. My plan is to coast a bit with more volume in September and then really hammer the gas come October – just going to do a little modifying to the normal 10/20 template for the equipped lifters needs. Since time is not on my side with the meet date, I have to make a few modifications to this cycle. It’ll be all good. I tend to do better with less time to work with anyway.
The other 2 days are par for the course. The squat and DL day haven’t changed much so everything there feels strong. I did add in the piston squats and they SMOKED ME… Still sore as crap. I hope I’m ready to squat tomorrow… haha. And of course the fluff and buff days is light and quick.
Looking forward to putting some weight on my back over the next couple of weeks!
Brian Carroll
Latest posts by Brian Carroll (see all)
- How Training Changes With Age (THIS MATTERS!) - October 8, 2024
- Is Yoga and Pilates REALLY The Answer? (PROBABLY NOT!) - October 3, 2024
- When Should You Become Concerned? (BACK PAIN!) - October 1, 2024
Sorry, the comment form is closed at this time.