6/25/14 – Offseason Week 4, day 3 – Squat/DL assistance and an AWESOME video of two of the best lifters EVER

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I’m currently in an off-season training mode, and I’m looking to do a meet in the fall. Bodyweight is currently down to 270 from 293 and I want to continue becoming more healthy and active (walking a mile per day) and eventually get back into a precontest prep by August 2014. Best official equipped lifts in competition are 1185 squat, 825 bench, 800 deadlift with a 2730 total.

Warm-up:
Mcgill Big 3
KB Swing

Goal:

Last part of my little deload. I’m still having some issues with my left lat, which has now crept into my triceps and is super tight. I don’t think it’s a big deal, but for now, I’m going to avoid chins. I wanted to hammer some upper back and Hams as I move forward into a more traditional block of offseason training.

Training:

Goblet Squat
3×10

Lat pull-down
3×15

Rack Barbell row *
5×5

Sumo Shrug
3×10 DOH

One leg GM
3×10

Hammer Curl
3×12

Rolling plank
100

* I like squeezing these as hard as I can, and control it instead of swinging it.

Overview:

Par for the course. Nothing special, but I can tell you this; being 20lb lighter I feel like a MILLION BUCKS. Mentally, physically and just overall just better and more healthy. I know to a certain extent my strength will suffer, but I can fix that.

I’m really looking forward to getting under some weight on Saturday. Looks like a meet in October is the plan. More info to follow very soon.

I know the language barrier is in full effect here, but this video is awesome. Two of the greatest lifters in the world, and EVER for that matter.

https://youtu.be/iUetmECMRyc [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]

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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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