Brian Carroll Offseason – Week 2, day 2 – bench assistance



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



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

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.

BW 263 on Monday AM

Mcgill big 3
Band fly – light band

Band fly: 3×20 – average band – I love these
Band skull: 3×20 – average band
Traditional dip: 3×12
Incline DB press: 3×15
Bench dip: 3×15
Explosive push-up: 5×5 – different grips (about a 3 count on way down, and as fast as possible turn-around while keeping the scapula retracted – think not pushing a bench press too far and keeping back tight)

Great session. Good pump, got a lot of assistance work done. This is why I really suggest trying out a template like this in the offseason as it allows a lot of work to improve weak points, especially when volume for main lift is down. I’m going to play with more templates that will allow for this in precontest. A few have had success with them, but I think I can make it more optimal with some work.

I actually did run something similar to this during my precontest for RPS meet, but it was HEAVILY modified.

Having a lot of fun with training now.

I’m excited about the new additions to the team, and look forward to the new website look (very soon) and will be interested in reading all of their logs.

Look for an introduction article soon for the new teammates, as well as a crap load of new content coming soon from PRS, as we’ve been holding back.

This is pretty cool. Eminem is last [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

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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