Brian Carroll offseason – Week 2 combo day: Squat/bench/deadlift



Brian Carroll’s 10/20/Life and Paul Carter’s Lift-Run-Bang Team up!


January 17th and 18th 2015
Madtown Fitness in Madison Wisconsin
Address: 802 Stewart St, Madison, WI 53713
Phone:(608) 270-9606

What will be covered:

-Offseason training for mass
-Correcting weaknesses in movements
-Fixing muscular imbalances
-Injury rehabilitation
-Mobility and Prehabilitation
-Training mentality – How not to get complacent, how to build confidence in your lifts through proper goal setting
-Strength peaking
-Picking assistance movements that you need – how to choose them, how to perform them
-Hands on coaching for the Squat, Bench, and Deadlift



14-ish weeks until the Arnold, which is March 7, 2015.

I’m finishing week 2 of offseason work this week. I’ve had enough time off now. I’m ready to get back to it. This will be all raw for 5 weeks.

I plan on bringing my bodyweight down to the 260 range vs 265 – 268 so I can make the cut as simple as possible. I’ll be working on dropping the weight over the next little bit.

I’m making Saturday a day to hit all 3 big movements – squat/bench/deadlift to ensure my back continues to have the conditioning necessary to improve. Also, I REALLY LIKE doing all 3 on one day, then just assistance work on the other 2 days. Works well, especially raw.

I was in the Howell area for a Seminar in Ithaca, Michigan so I grabbed a session at my second home at Total Fitness in Howell, Michigan – aka Michigan Barbell. Once again, if you’re in the Howell area and love to train, you HAVE to check it out. Thanks again heather for all that you do!

I’ll make a separate post about the seminar soon but training went well.

I was a little bit tight from travel and squats didn’t feel quite dialed in, but either way – goal was to work all 3 lifts in a range of about 6-7 RPE. So easy and light, but with the pace we moved it made it more challenging. We finished this whole session in an hour!

Marc, Josh, Kenny and a few others booked it and got done FAST. felt good! Only second week back, so it’s going to take some time to get in the groove.

Mike Zooderak and his training partner Noovie did some deadlifting, and shane/kroc showed up later and did some squats.

Normal warm-up: Always McGill big 3
BW squat

Triples with top set of 6 RPE
squat: 510×3 top set
Bench: 365×3 top set
dead: 405×3 top set/ sumo and conv

I have some scoliosis so my bar tends to twist on the squat at times and today was worse than normal. I’m always crooked, but some days are worse than others. I also deal with my left side being a little tighter than my right, especially the hip so there you have the lean and twist. Tends to act up more during travel.

Other than making the lift ugly looking, it’s fine really but I wouldn’t suggest trying it! LOL

I’m still loving the 3 lifts in 1 day as it allows so much flexiblity in my schedule! [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

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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