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

Deadlift from floor – 5 singles at RPE 5

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

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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