Brian Carroll Offseason training – Week 3, day 1 – squat/bench/dead



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



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

I’m finishing week 2 of offseason work this week. I’ve had enough time off now. I’m ready to get back to it. This will be all raw for 5 weeks.

I plan on bringing my bodyweight down to the 260 range vs 265 – 268 so I can make the cut as simple as possible. I’ll be working on dropping the weight over the next little bit.

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.

Normal warm-up: Always McGill big 3
BW squat

Deload day

Scott Paltos was kind enough to let me use his gym and get my deload work in!

Everything felt good as it should at this point

RPE of 5 on everything
375×1 – 5 singles

270×1 – 5 singles

dead – sumo/conv
365×1 – 5 singles

Rolling planks for time……

GREAT session. I took an extra amount of time to warm-up with the weather being cold and rainy but felt great under the bar.

From first set of squat to final dead was less than 40min. I wanted to push the pace a little bit for a few reasons, mainly to challenge myself and not break my deload rules of going heavier than I need to.

I had a hell of a time in NJ and got to meet Dana, scott’s wife who’s hot and cool as hell. I’ll let you read scott’s log for details, but I’m PROUD OF HIM – if that matters to YOU.

Ready to turn things up and finish this offseason strong!

The arnold will be here in a few short months! looking forward to it and I can’t wait!

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Brian Carroll

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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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