02 Aug Brian Carroll | Offseason/unload done | Week 1 Training |

Ultimate back is on sale right now for $44.99 shipped. You can get it HERE

Check out part 1 of the Documentary “this is 10/20/life”

Back in #chucks and staying in chucks. Some goblet hip mobility work that I use sometimes in my warmup and even as assistance work. I learned this from @backfitpro Stuart McGill during one of my trips to the lab. #captainjacked #1020life #squat #hipmobility #inzer #backfitpro #backmechanic

A post shared by Brian G Carroll (@briancarroll81) on Jul 30, 2016 at 11:35am PDT

And some #lunging piston style. My training has stayed true to the plan the last 2 months. I'll be 35 tomorrow and can say I don't have any physical pain day to day due to a better plan and most importantly taking time off. I had to learn the hard way. #backmechanic #backfitpro #inzer #squat #1020life #tentwentylife

A post shared by Brian G Carroll (@briancarroll81) on Jul 30, 2016 at 12:01pm PDT

@traci_iveyifbbpro @iveynick with a nice clean and easy 205 second attempt for the #RPS #southfloridaconquest – Traci will be doing her first meet in 5 weeks and competing in the #132class raw with wraps. Just wait until she has a full 20 weeks of prep. #1020life #teamPRS #inzer #captainjacked #girlswhopowerlift #benchpress #bench

A post shared by Brian G Carroll (@briancarroll81) on Jul 29, 2016 at 6:41am PDT

Week 1 offseason. 10 weeks of unloading ends, so starting very slow. 275×5 – RPE 5.. . . . #220class #1020life #keto #teamPRS #PRS #powerrackstrength #captainjacked #inzer #bench #benchpress

A post shared by Brian G Carroll (@briancarroll81) on Aug 2, 2016 at 3:51pm PDT

(Traci Ivey does an easy 205 bench in prep for her first meet in Sept)

I just finished 3 meets in 3 months and I’m now taking downtime to recover, rest and work on weak points. I did hit PR Total, 2651, PR squat 1102 and a PR bench 788 all at 242.

Huge thanks to Captain Jacked.com and Inzer Advance Designs for supporting my lifting!
____________________________________________________________________________

I’m 35 now. WHEW.

Still doing Keto, now over a month in- and I feel pretty good. Some days I think about carbs but most days I do not. I don’t ever crave them anymore, thank God. I haven’t checked my BW since last Thursday at 256. I have not checked my weight lately, I’ll check soon but not really worried about it.

I’m transitioning into more of a traditional offseason now vs the fluff and buff ‘coasting’ that I’ve been doing to heal up. 2 months has just flown by like crazy.

Last week was more of the same stuff each day, but nothing very heavy. I’ll give a quick overview.
Wed – Lots of upper and lower squat/DL assistance – rowing, leg press etc
Sat – mostly lower work – goblets, goblets w/hip mobility, one leg KB DL, Stationary lunging etc – lots of core work – ie McGill big 3

Monday – I held a bar again! and it was fun.

Here is what I did last night:

Monday training
Normal Warm-up

Bench (feet up): 225×5 – many sets – top set of 275
Incline DB press: 12, 8, 6, 8, 8
Band kickback SS DB skulls – 3×12
Band Fly SS Side lateral: 3×15
Bench dip SS Hex DB hold: 3×12

Felt awkward benching with a bar again and being on a bench for that matter. Either way, it felt good to do some training with more of a goal other than moving some blood around. I took it very easy and will be doing so the 4-5 weeks. There is really no rush. Feeling a bit more motivated, no doubt.

I’m looking forward to looking like I lift weights, once again.

The following two tabs change content below.

• Bio
• Latest Posts

Brian Carroll

Owner and Founder at PowerRackStrength.com

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.

Latest posts by Brian Carroll (see all)

• Building the 1306-Pound Squat: A World Record Journey - November 29, 2024
• Cold Plunge for Back Pain? (Hot and Cold Exposure) - November 26, 2024
• Brian’s Most Gifted Athlete Experience: Vitor Belfort - November 22, 2024