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

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

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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