Brian Carroll Offseason training – Week 3, day 3 – Squat/DL assistance



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.

Update: BW has hit a low of 257.5 today!

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
Band fly

McGill Chin: 22 singles in about 5 minutes
Barbell rack row: 3×5 – big squeeze
Barbell DOH shrug: 3×10 – sumo and conv
1-arm KB swing: 3×12
KB Goblet: 3×10
GHR: 3×10
Hammer curl: 3×10
Standing leg extension: 3×10
Rolling plank/McGill crunch

Good session. Due to 2 trips inside of a weeks time, I had some hip and ITB discomfort. I ended up rolling out after the session and felt better. I know I hate on rolling, but when done at the right time it can be an ally. Just don’t do it for the sake of it or because everyone else is.

Bodyweight is sitting perfect now. No excessive junk food and no going out to eat does wonders.

Week 4 starts on Saturday and I’m going to work up into the 7-8 RPE range on all 3 lifts!

Ready to get this thing cranking for xpc.

Here’s a song that’s an alltime fave. Disregard video, it’s not legit.

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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