Brian Carroll -Week 2, day 1 & 2 with VIDEO

Thanks to CaptainJacked.com and Inzernet.com for supporting my lifting career!

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 (some days only DB work) 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. Currently waiting on blood work results from 9.6.17…

The next few weeks I’ll be structuring a new offseason and training as much as I can within reason (with travel and such). 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 9.2.17

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)

Belt squat: 4×6 (paused) – RPE 8
Deadlift: 5 singles with 500lbs RPE 7
One leg DL: 3×12
Stir the pot: 75
Suitcase carry: lots with 72lbs

I went very heavy with the belt squat and it got me SORE! Love this thing.

I have been training ‘fasted’ on Saturdays but I felt my gas tank suddenly go to “E’ during my first deadlift, which was odd because I felt fine the last few weeks training this way. Maybe because I pushed the belt squat so hard? Anyway, I felt the pulls become a little slower than they should have been, so I stayed with 500.

The rest of the day was good and I felt myself come out of it after I did my single leg deads. Weird feeling, but certainly need some food either before or during training at this point.

Monday 9.4.17

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)

I decided that I didn’t want to bench on this day and went with lots of DB presses…

Incline DB press: 6×12
Flat DB press: 4×10
DB Skull: 3×12
DB skull with variation: 3×12
Band press-down SS hammer curl: 3×15
Stir the pot: 75

A BB type of day but nothing worth videoing. The dumbbells have been a nice break for my shoulders. Especially between that and the belt squat, I feel like the lack of stress on my body has been a warranted reprieve. There will be plenty of time to push it, but not quite yet. Attacking weak points and getting better at what I suck at. And pecs and triceps are a weakness! So, I’m hammering them without killing my body.

Barbell work coming soon!

And this is pretty cool. 707HP? More like 750ish…

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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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