11 Jul Brian Carroll Offseason Training – Week 6, day 3 – Squat/dl Assistance

I’m currently training for the RPS Meet in FT Lauderdale, Oct 25. I’m in offseason training and will move into precontest at about 10 weeks out. My bodyweight is hovering around 270 in the AM, and I will slowly move toward 260 over the next couple of months, where I want it to stay.

I’m going to compete at 242, as I feel better there, overall.

For the full story of why I decided to go 242, read this: A Look in the Mirror, Part 1

Warm-up:
Mcgill Big 3
BW Squat

Goal:
Continue to hammer my Back and Hams, as well as core work per usual. I didn’t want to push the weights too hard, as I was feeling a little beat up, so I wanted to push the volume.

Training:
KB swing:
3×10

Goblets:
3×10

Rack row:
225×5 – 3 sets
185×10 – full contraction

DB shrug:
3×15

GHR:
3×6

Lat pull-down:
3×12

Mcgill crunch:
10x10sec hold — I pretty much use these as a cool down

Jonathan Byrd is a very interesting character. He will randomly video the strangest stuff in the gym. This is just a small example, so I had to share. Please enjoy… my BEARS! WOOF!

Overview:
Great session. Nothing was too heavy, and felt like it should. Again, each session/week/month is a building block toward the big picture. Long term vision, if you will. Lots of back work and ham work, but it’s paying off.

I’ll be deloading this coming week, then traveling some BUT training is about to kick into another gear.

On another note; my bodyweight is sitting at 270 still. It’s not moving, so time to tinker. Time to try Brown rice, instead of white. And eliminate ice cream. Whoops.

Will keep you updated. I like a good challenge.

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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.

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