Brian Carroll | Offseason | Week 2

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.

[wa-wps]

Huge thanks to Captain Jacked.com and Inzer Advance Designs for supporting my lifting!
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I’m transitioning into more of a traditional offseason now vs the fluff and buff ‘coasting’ that I’ve been doing to heal up. 2 months has just flown by like crazy.

I’ll give a quick overview of what I have been doing:
Monday – DB presses and upper work
Wed – Lots of upper and lower squat/DL assistance – rowing, leg press, (one leg stuff often) etc
Sat – mostly lower work – goblets, goblets w/hip mobility, one leg KB DL, Stationary lunging etc – lots of core work – ie McGill big 3

what I’ll be doing now:
Monday – Feet up bench as main lift
Wed – stays the same, just heavier and more intense
Thur – Full and buff upper
Sat – Pause squats with cambered or buffalo bar – deads off blocks. no equipment

Monday 8.7.16
Normal Warm-up
Bench – feet up. Top set of 315-5: RPE 6
Incline DB press: 3×12
Side lateral: 3×10
Bench dip: 3×15
DB skull: 3×15
Band press-down: 3×15
Stir the pot: 100

Super hot in the gym but that’s FL in August for you. Feeling good overall but strength is not there yet, with so much time off. BUT if strength just stayed all the time then we wouldn’t have to train right? It’s really good to get back into a real block again.

I’ll prob skip my deload and go another week (heavier) then deload on the 4th week since last week was light and so was this one.

Wed 8.10.16
Normal Warm-up
Lat pull-down: 3×10
Barbell rack row: 4×5
DOH shrug: 5×8
One leg GM: 3×6
Split squat w/KB: 3×10
Leg press: 4×6
Goblet with Hip mobility: 3 sets
Stir the pot: 100

More of the same here. I’m starting to push the volume and intensity more on this day to match the other 2 main days right now. No rush, but it’s fun lifting heavier again.

I do not have a meet planned at this point. Not a single one, and that will change soon. My focuses right now are:
My teammates at their upcoming meets – APF meet in Jax – Chandler and Shane and the RPS South FL conquest – Traci, Lisa, Byrd, and Clint.
My health
My family
Attacking my weak points and continuing to dial in my diet and supplements.

I’m actually enjoying this time very much.

When I do compete I will be a much better and healthier version.

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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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