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


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.

Big 3
Band fly
Band Skull

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.

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

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 [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”]

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Brian Carroll

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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.
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