16 Oct Brian Carroll | Week 1 – more fluff and Buff|

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 alltime.

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.

I’ve really just been lazy the last few days and trained a little bit with a fluff and buff type session and some foam rolling here and there. I felt pretty crappy with some allergy issues that were probably due to being in south florida and the time of the year when the pollen is heavy with the weather changes and such.

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Saturday I really didn’t do much aside the McGill big 3 and help our new guy channing who’s getting ready for a meet at the end of the month.

Monday I got back into the swing more and got some work done.

Here is what I did:

Normal Warm-up
McGill Big 3
Band fly
Band press-down

Incline DB press: 5×10
Band fly: 3×15
Band press-down: 3×15
One leg GM: 3×10
Skull: 3×15
Key press: 3×15
Bench dip: 3×15

DONE.

Nothing special, just knocking off some rust that’s been building up over the last week and some change.

Tuesday I did some more work…

Normal warm-up
McGill big 3
BW squats

Band squats: 3×12
BW box squats: 3×10
One leg GM: 3×15
Lunge: 3×10
Hammer curl: 3×12
Band fly: 3×15
Rolling plank: 3×12 per side

I didn’t train Wednesday really…

But Here is what I did Thursday:

Normal warm-up:
McGill big 3

Barbell shrug: 3×10
Bent row: 3×10
Hammer curl: 3×10
McGill chins: few
Stir the pot: 100

Feeling good!

I’m going to take off friday (today) and start back tomorrow with some light squats. I’ll outline my plan soon for the XPC Arnold, the SPF US Open and RPS Redemption meet!

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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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