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

[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]
The following two tabs change content below.
Avatar photo

Brian Carroll

Owner and Founder at
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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!