Brian Carroll 10/20/Life Offseason training – Week 5, day 2 – bench assistance

Make sure to Check out Matt Kroc’s log now on PRS! Welcome, Matt!



Brian Carroll’s 10/20/Life and Paul Carter’s Lift-Run-Bang Team up!


January 17th and 18th 2015
Madtown Fitness in Madison Wisconsin
Address: 802 Stewart St, Madison, WI 53713
Phone:(608) 270-9606

What will be covered:

-Offseason training for mass
-Correcting weaknesses in movements
-Fixing muscular imbalances
-Injury rehabilitation
-Mobility and Prehabilitation
-Training mentality – How not to get complacent, how to build confidence in your lifts through proper goal setting
-Strength peaking
-Picking assistance movements that you need – how to choose them, how to perform them
-Hands on coaching for the Squat, Bench, and Deadlift



10-ish weeks until the Arnold, which is March 7, 2015.

I’m finishing week 5 of offseason work this week.

Update: BW has hit a low of 257.5 currently and is floating between 257-260

I’m making Saturday a day to hit all 3 big movements – squat/bench/deadlift to ensure my back continues to have the conditioning necessary to improve. Also, I REALLY LIKE doing all 3 on one day, then just assistance work on the other 2 days. Works well, especially raw.

I’ll be finishing up my offseason work this coming week and then move my schedule around to a more traditional split that looks something like this:

Day 1 – Squat/DL
Day 2 – Bench
Day 3 – Squat/DL assistance
Day 4 – Fluff and Buff – upper body

Normal warm-up: Always McGill big 3
Band fly

Band Skull: 3×12
Band fly: 3×12
Incline DB press: 3×12
Bench Dip: 3×15
Explosive Push-up: 5×5
Side lateral: 3×12
Hammer curl: 3×12
Rolling plank: 50

Good day. My elbow (triceps) was a little bit tender from the 3 lift stuff on Saturday, so I didn’t push as hard as I would have liked. Great session non the less.

My body weight is about 260 after some junk food took it up to 265ish over the weekend. I’m making sure to drink plenty of water so I don’t hold onto every bit of water I drink. Sounds backwards right?

I’m deloading after tomorrow and the following week I’ll be pushing toward the Arnold with precontest training!

I’m looking forward to pushing toward the Arnold. It will be March before we know it!

I will be out of town next weekend for xmas, but I’ll be starting my cycle officially for the Arnold Jan 3ish. I’m in solid shape so 7-8 weeks will be just right.

I’m more motivated than ever for this meet! Hope to see you there!

Make sure to pick up some 10/20 Tee’s and hoodies HERE

NOTE: Please be patient with us as we convert everything over and work through some issues here and there.

Make sure check out our Q&A section and ask whatever you have on your mind

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Brian Carroll

Owner and Founder at
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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