Brian Carroll Offseason Week 2

vega pink

I just finished 3 meets in 3 months and I’m now taking downtime to recover, rest and work on weak points. I did hit PR Total, 2651, PR squat 1102 and a PR bench 788 all at 242.

New 10/20/life Cyber Pink tees on sale! Get it HERE


Huge thanks to Captain and Inzer Advance Designs for supporting my lifting!

Much better week this week than last. A lot of times, I feel like a fish out of water the week after a meet. It’s hard to describe really. It’s not always just depression, but its trying to get back on a normal schedule that is not consumed with tunnel vision which is prepping for a meet. It takes a little bit for me to process everything and get back into a routine again. waah, I know.

Aside my neck being super tight I feel pretty good. Pretty amazing considering the last 6mo lol. I’ll be fluff & Buff’n for a couple more weeks but at the same time working on getting healthy and my hip mobility. I’m also back on my daily walking about 1-1.5 miles.

Saturday Fluff and buff
Normal 10/20/life Warm-up
Band fly: 3×15
Band Squat: 3×15
Goblet pause squat: 5×5
One leg GM: 3×15
Hammer curl: 3×15
DB press: 3×15
Stir the pot: 100

Monday Fluff and Buff
Normal 10/20/life Warm-up
Band fly: 3×15
Flat DB press: 3×15
Band press-down: 3×15
Goblet pause squat: 5×5
Side lateral: 3×15
Band pull-apart: 3×15
Rear delt pull: 3×15
Bench dip: 3×15
Stir the pot: 100

Band fly: 3×15
Band shoulder dislocation: 3×10
Goblet pause squat: 5×5
One leg GM: 3×6
DB Hex hold: 5 sets of 10 seconds
Hammer curl: 3×10
Lat pull-down: 3×10
Triceps press-down: 3×15
One arm DB row: 3×10
Stir the pot: 100

Bodyweight is down to 262 from a fat and bloated 270. Words can’t express how much better I feel the closer I get to 250 vs 270. I’ll be working my way down to 250 over the next month or 2.

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Brian Carroll

Owner and Founder at
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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