Brian Carroll -Week 1, day 1 & 2 Starting over. Except for the……

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After 3 months of lackluster (or lack thereof) training post Arnold 2017 win, I’m following the offseason Combo template straight out of the 10/20/Life book for the next 10 weeks. The only modifications I’m making is lower reps with the deadlift, but normal higher (4/5) reps with bench and belt squat (when necessary). I’ll make up the total volume on my assistance work concerning the squat/DL. I have no meet plans in at this time.

Like I’ve posted about more than once, my training for ultimate performance has been down the list, priority-wise. My health and work have been more of focus but I’ve still been training. My diet has been great and so has my supplementation. Somehow my DL feels pretty awesome.

I have been putting to use the awesome belt squat that Danny Bellmore let us borrow and even though I haven’t been barbell squatting much or bench pressing (a nice change to go light, or do other movements and give ‘those’ joints a rest) I have, however, been deadlifting and focusing on form and my wedge. This has really carried over well to my deadlift, especially considering how training has been. Dave Hoff has been yelling ‘BELT SQUAT’ AT ME FOR A LONG TIME.

The next few weeks I’ll be starting a new offseason and training as much as I can within reason. The focus will be on the belt squat as my main movement for squat work, light bench/DB’s for bench press and pulls from the floor without a belt for my deadlift with a focus on grip and positioning.

Saturday’s training 8.26.17 – Squat/DL

Normal Warm-up
A. Band fly/Band shoulder dislocation (break a sweat)
B. McGill big 3
C. Goblet squat/reverse band squats
D. Empty bar x20 (when applicable)

The belt squat allows me to increase my squat reps and volume per set since I don’t have to balance the barbell on my back. This will be key for me since I’ve been relocated singles and maybe doubles for some time.

Pause Belt squat RPE 7: 4×6 – added a plate each set
Conventional DL RPE 7: singles to 600 for a top set
One leg DL: 3×10
Suitcase carry: lots with 72lb KB
Stir the pot: 80reps

Bench press Monday 8.28

Normal Warm-up
A. Band fly/Band shoulder dislocation (break a sweat)
B. McGill big 3
C. Goblet squat/reverse band squats
D. Empty bar x20 (when applicable)

Bench press: 5×5 225 – RPE 0
Shoulder saver bench: 3×5 – 275lbs
Flat DB press: 3×10
Incline skull: 3×10
Incline skull modified: 3×10
Band press-down: lots
Stir the pot: 75

I didn’t get video of this session but I didn’t think anyone would be disappointed. Back on the horse at least with some pressing. I have kept my feet up in the air every time I’ve benched except for the week I broke in Byrd’s shirt. I tell you what: I feel much better and take less of a hip/back beating planting my feet and not having them up in the air. Being locked in with proper bracing is key. This is something to keep in mind for those who think they can still press without back stress during back rehab. It’s not likely.

I love Louie. Jimmy Fallon is not funny and Louie is being easy on him since it’s his show and feels sorry for him.

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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