Brian Carroll | 10/20/Life Offseason | Week 9 day 1 Squat/DL | 14 weeks out from the WPO and a change in plans

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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 as I adjust this and approach the final 10 weeks going into the WPO.


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 shoulder /pec ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.


This 10/20/Life offseason mini-cycle will consist of the following:

Buffalo bar squat singles in belt, wraps and soon briefs

2″ block pulls with belt

Bench press and board work/shoulder saver and soon; SDP for some assistance work


 8.4.18 Week 9, day 1 Squat/DL:

  • RPE 7


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


  1.  Squat with buffalo bar + Inzer 4×4 knee wraps and Inzer Forever belt – to with 50lb jumps: 600×1
  2.  2″ block pulls: 100lb jumps to 600×1
  3.  Light belt squat: 3×8
  4.  Easy conditioning + cooldown


So glad to be back under the bar after a couple of down weeks. I will admit, I hate squatting with knee wraps. I feel I get next to nothing out of them and feel weaker in them vs. sleeves. That said, it takes time for me to be able to sit back into them.

Deads and squats felt better as I went, though. Shoulder held up, and no issues afterward.

I am looking forward to getting back into some Inzer gear in the upcoming next few weeks, but there is no rush. 14 weeks is a LONG time.

I have also decided since I weigh low 270s, which is my absolute threshold these days, I will not be cutting for the WPO.

I will work on coming in as healthy as possible at this weight. I wish I could be 290+ like the old days, but I cannot handle the load. On the flip side, I can’t keep my weight under 269 without seemingly starving myself. As I’ve cut 30lbs off and on for the last 15 years, I’m over it and want to focus on being healthy.

I’ve been eating so good, and I feel too good at this bodyweight to mess with slimming down so much and coming in weaker than I should. Tucker has been so impressive, so I will continue down this path and see where it leads. This offseason has been very productive, and I have added a great deal of muscle, so here it is.

Either way, you look at it, I have a juggernaut in Middleweight: Kalle who is challenging to say the least LOL to beat via coefficient but maybe not as daunting as Hoff is at 308. Either way, If I’m on and they are way off, I’d still need a lot of help. I’m going in to lift heavy and do what I can to win, regardless.

Let’s see what happens.


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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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