Brian Carroll Offseason Training Week 5, day 3 – Squat/Dl assistance

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I’m currently in an off-season training mode, and I’m looking to do a meet in the fall. Bodyweight is currently down to 270 from 293 and I want to continue becoming more healthy and active (walking one mile per day) and eventually get back into a precontest prep by August 2014. Best official equipped lifts in competition are 1185 squat, 825 bench, 800 deadlift with a 2730 total.

Warmup:
Big 3
Band fly
Band Skull

Goal:
Hammer hamstrings and upper back, while moving at a fast pace and getting it done in a decent time. Upper back needs work, as do hams. My lat that I irritated a while ago is better, but I’m still going to wait a bit before I chin, again.

Training:
Lat pull-down: 3×10
Rack Barbell row: 5×5
Snatch grip shrug: 3×10
One-arm KB swing: 3×10
Goblet squat: 3×10
GHR: 3×6
McGill crunch: 10x10sec hold

Overview:
Each week is better than the last. My body weight is sitting at 270 after ballooning up over 275 last week, after eating like a clown. I’m done with that, for now. I should be closer to 265 by now, but that will take time. I’m going to be extra strict on my diet, and up my walking to 1.25 miles per day.

I’m starting a new block on Saturday with the squat and Dead. I’ll be working a lot of double and triples during this time, and look forward in adding gear over the next 5 weeks or so.

My goal by end of 5 weeks, before adding in suit:
1000 in wraps/brief
700 dead in brief, sumo.

We shall see

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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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