Brian Carroll 10/20/Life Offseason Training – Week 5, day 3, Squat/DL assistance

apf seniors 08 113
Clint Smith benching at seniors 08 with Myself, Gary Frank, Rick Hussy, Shawn Frankl and co looking on


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 now finished with my offseason work as this was my last training session.

Normal warm-up: Always McGill big 3
1-arm KB swing
KB Goblet

Mcgill chin: 25 singles
Rack row: up to 315×5
DOH shrug: 3×10 315
1-arm KB swing: 3×12
KB Goblet: 3×10
Piston squat: 3×5
Hammer curl: 3×10
1-Leg GM: 3×10
Bird dog: few sets

This wraps up the final week of offseason. I have not started (or will be) a precontest cycle in this good of shape, level of health, focus or strength level in a long time. Don’t confuse ‘strength level’ with me saying i’m stronger than ever but more so starting a peaking cycle this physically ready.

I’ll be taking this Saturday off from weight training and will be walking hills and doing some core work. Monday will be light bench assistance and then some light Squat/DL assistance on Wed. The precontest cycle will start the following weekend (in one week) with around 70% in gear.

all you need to know about the universe and the little “dipster” and the 100’s of starts in the universe!

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

I’m more motivated than ever for this meet! Hope to see you there! If you’re interested in competing, shoot me an message below and I’ll put you in contact with Danny Dague.

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

Check out Game Plan products HERE. Game Plan makes great productsthat I love, believe in and endorse!

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

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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