Brian Carroll | 10/20/Life Offseason | Week 8 day 1 Squat/DL | 15 weeks out from the WPO

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I have not been logging my Wednesday Squat/DL assistance day where grip, upper back, and legs have been the focus. It’s pretty light and doesn’t differ much from week to week, so I’ve trying not to bore you all.

Will update more on this soon.


The previous offseason mini-cycle consisted of the following:

Cambered bar squats for triples/doubles then single

4″ block pulls – same rep scheme as squat

Stability bench – stayed with more repetitions since this is more of ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.



The prior week was a deload. For whatever reason, my body was not happy with me, regardless of my best efforts. I didn’t sleep well for a day or two, and this is likely due to my increased intake of caffeine lately.

I made up my mind Friday during my Fluff & Buff not to get under the bar the next morning. It was the correct decision.

 7.28.18 Week 8, day 1 Squat/DL:

  • RPE 5


  • McGill Big 3
  • Side laterals
  • Scapula walks
  • Internal/external rotation
  • Rear delt flye
  • Band pull-aparts


  1.  Goblet squat: 3×10
  2.  One Leg KB GM: 3×10
  3.  Bulgarian Split squat: 3×10
  4.  Stir the pot: 6×25
  5.  Frame carry: 2 trips
  6.  One arm band press-down: 3×10
  7.  Cooldown – scapula walks


I listened to my body and held back training, no matter how bad I wanted to train. I toyed with the idea of saving the final decision for when I got to the gym, but I knew better. It’s hard to hold back at times, but it gets easier the more you don’t listen and have to pay.

I would have been easy to train (what I planned weeks prior) since emotions control much of what we do, but I made the decision way before I got any dumb ideas.

The guys had a lot of fun pulling from the 4″ blocks, I think everyone went over 600lbs or close to it.

Regardless, I felt much better after my lighter session, then after, I did some recovery work the rest of the weekend and got what I needed to be done.

I feel much better today, Monday as I type this; more recovered.

I’m going to take it easy today as well for bench, then pick it back up Saturday. I want to be fresh for when it counts.

I hope I’m not getting sick, as this might be one of the reasons why I didn’t feel normal.

15 weeks out from the WPO.



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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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