Brian Carroll Offseason | Week 6 | Day 3 & 4

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Getting caught up..

This is last Wednesday’s Squat/DL assistance work

Lat pull-down: 3×10
McGill Chin: 12 singles
2-arm DB row: 3×10
DB shrug: 3×10
One leg GM: 3×10
Goblet squat: 5×5
Different plank variations…

Great training session. It was done alone but luckily on this day, it’s pretty much just assistance work which doesn’t require a spot or handlers. All of this work felt really good and I got it done in about an hours flat.

Our belt squat is now up and running again, so my piston belt-squats will be added back into this day and I’ll be going back to belt squats as my main movement on squat day for a little longer through this offseason cycle.

Really enjoying training right now. It’s not perfect and I’m traveling a lot but the quality of work is very high and I’m getting back into my groove, which feels very good.

I highly suggest anyone in a rut take a break for a little bit and come back after you start to miss it.

Friday’s Fluff and Buff

After the 6hr drive down to Battle Axe Gym in Miami for the seminar last weekend, Ria and I got a quick fluff and buff session in before eating some food and hanging out with Mike and Megan.

Very quickly done:

Normal warm-up…

Band fly: 3×15
Band press-down: 3×15
Side laterals: 3×10
FatBell OHP: 3×10 – really liked these, never used them before. Nice Donnie.
DB press: 5×10
Rolling planks
Hammer curl
DONE..

I already wrote about the weekend’s seminar but it was one of my favorite ones. Thanks again to all who supported and made it a great weekend!

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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.
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