Brian Carroll | 10/20/Life Offseason Training | Week 3 Deload

I’m currently in offseason mode, and this week wrapped up a very productive 3-week mini-cyle.

This week was a deload. I was out of town last weekend at McGill 2, then Stu and I worked with someone all day concerning a cool project for Gift of Injury.

Things in training and in life are going well, but it’s non-stop. We are close to being ready to re-launch PRS 2.0 but it’s been a super big project. I am completely happy with the way things are shaping up and cannot wait to share with you!

Training Friday Evening with Ria (before leaving town)

Week 3, day 1: Squat/DL

Normal warm-up:
a. Band flye
b. McGill big 3
c. DB press
d. Empty bar

Buffalo bar – 5 singles at RPE 5
325x1x5

Deadlift from floor – 5 singles at RPE 5
365x1x5

Belt squat Pause squat: 3×10

Combined my usual fluff & buff in this session:
Side lateral: 3×10
DB press: 3×10
Band fly: 5×10
KB One arm Bench: 3×10 SS KB bottoms up bench: 3×10
Stir the pot: 100

Great session. This is the first squat session that I’ve utilized the Buffalo bar or any semblance of a straight bar since the Arnold 2017.

It took some getting used to but the line of drive, for me, is so much better than with an SSB. Like I’ve said, this bar is my nemesis, but I improved so much in this time.

Deadlifts from the floor felt like the bar was a mile away. I always hate the transition, but each set felt better. Felt snappy, though.

Monday, we filmed and worked all day, so I pushed my bench deload to Wednesday, squat/DL assistance day and I ran-through about 12 different movements:
Normal warm-up…
Lat pull-down: 5×10
Bench press: 3×5 – 185
DB press: 3×10
DB bent over row: 3×10
DB shrug: 3×10
One leg GM: 3×10
Belt squat: 3×10-back to back to back…
Hammer curl: 3×10
Arnold curl: 3×10
Band skulls: 3×10
Band one-arm skull: 3×10 Left arm
DB one-arm extension: 3×10 – left arm

This got the old heart rate up and made me work for it. Felt good. I’m a little frustrated at myself for not adhering to a more dialed in diet. I’ve been eating too much at night, though my eating during the day is on the light side.

I was up at 4am today (Saturday 1.27) to hammer a few items off my punch list, and training at 8 am where I’ll start a new 3-week wave. I’ll outline what this will entail in the coming weeks.

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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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