Brian Carroll offseason – Week 2, day 1 – Combo day



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



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

I’m starting 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.

Mcgill big 3
KB swing
BW squat

LIGHT RPE of 4 or less, easing back into the swing…

Squat: top set of 3 – 400
Bench: top set of 3 – 300
Dead: top set of 3 – 365
Rolling plank for time
Mcgill crunch – lots…

GREAT Session. Again, VERY light BUT that was the purpose. I’ll be pumping up over the next 4 weeks for sure. I haven’t sqt or pulled since the meet, 4 weeks ago. No need to blast it right away. I forget how much I LOVE the soreness after starting back.

Next week will be closer to a 6 RPE, but again one day at a time. I just finished a long equipped cycle, so I’m very much looking forward to putting in the work and killing my weak points. I also like having the FULL days of assistance work ie Monday – bench assistance, and Wed – sqt/dl assistance. I can put in a LOT of work without beating myself down too bad.

Biggest thing is putting in the work without pushing too hard and getting injured. If I can stay healthy, I will have a good showing at the arnold. This is THE GOAL. [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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