08 Sep Brian Carroll Week 2, days 3 & 4 with Connor & Irma 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.
Wednesday 9.6: Squat/DL assistance work
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)
Lat pull-down wide: 3×10
Lat pull-down medium: 3×10
2-arm DB row: 5×10
DB shrug: 4×10
One leg DL: 6×10
Hammer curl: 3×10
Plank variations to finish up.
I love assistance day. I don’t always love it while I’m doing it, but I get to get a lot of assistance work in and build my weak-links. Assistance work is so key. It’s a must if I’m going to get better, and this is the BEST way to attack weaknesses!
I do have some limitations I’m working around…
For whatever reason, the fall I had a few weeks back (I slipped down the stairs)has both of my knees still quite beat up. My knees are bothering me for the first time in my life. I’m currently getting SMALL amounts of treatment i.e. ice, Graston and massage to address some of the potential causes, but only a little as I don’t want to exacerbate it. This is why I didn’t do anything like Bulgarians of belt squats.
Thursday 9.8: Fluff and buff work
Quick warm-up… Consisting of Planks, Birddogs, band flye and band press-downs
All done in a circuit fashion 3×15
Side lateral
DB Floor press
DB Skull variation
DB skull
Band press-down
Hammer curl
Stir the pot
DONE..
Par for the course. Nothing special, but I will start recording some of these exercises and give more thoughts on my training very soon. I’ve got a MONSTER project off my lap now and some focuses will be changing. I do know one thing: if you take 1 month off, plan on having to work for 3 months to make up for it! I’m learnig this the hard way. More on this soon…
I started to do a write-up on Connor vs. May but then thought better of it. LOL. This one is better.
https://www.youtube.com/watch?v=sgYshIIaKQk
And some thoughts on Irma…
Brian Carroll
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