Brian Carroll Offseason – Week 3, day 1 and Week 2, day 3 & 4

I just finished competing at the XPC Arnold Finals 3/7/15 where I totaled 2610@242 and won the overall. I did not achieve ALL of my goals but I’m still happy with the results, not content.

I’m after the total record at 242 of 2695, and squat record of 1140. My best total ever is 2730, and best squat ever is 1185 – my best individual lifts combined are low to mid 2800’s at 275. My best total at 242 is 2610 and I will be adding to that very soon.

My next meet is RPS Meet August 29, in Atlantic City, NJ. I’ll be lifting at 242.

The plan for summer is to take my heavy weeks while home, and working raw and in briefs while gone on the road. Too many distractions while traveling to ensure that I’ll be on point and have all I need to go over 1k on the squat.

Training for this competition starts now. It’s about 10 weeks out.

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This spring, summer, AND fall, Team PRS will be covering a good bit of the United States doing SEMINARS AND CLINICS so make sure to check our schedule to see if I’ll be near you! If you are interested in having our team come to you, contact me here:

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I finished up last week with a very good session for the Wednesday Squat/Dl and this felt very good to get in! Lot’s of hypertrophy work and attacking weak areas.

Here is what I did. Keep in mind, I’m attacking my weak points which are: Ham/quads, Grip and upper back.

Normal warm-up:


McGill Chin: 20 wide, neutral
Barbell rack row: top set of 5 @315
Sumo barbell shrug: 2×10 – 315, 1×8 – 365 – grip sucks right now!
One leg GM with KB: 3×12
Rolling Plank: 50
Hammer Curl: 3×8
Piston squat: 5×5
Birddogs to cool down….

Good session and really going to work on building up the shrug, row and piston squat poundage! It needs to improve.

Friday – Fluff and Buff

Band fly: 3×15
Band skull: 3×15
Incline DB: 4×10 – super light..
Hammer curl: 3×10
Press-down: 3×15
Side lateral: 3×10

DONE… great pump and recovery session.

Week 3, day 1 – Saturday

I’m winding down my offseason and slowly transitioning into a precontest mode as my inzer gear arrives. Here is what I’m wearing and have 100% dialed in so far!

With the gear being new and tight, I cannot do my normal higher rep sets like I could in gear already broken in, so I’m having to settle for double for now. Better than pushing too much and getting hurt!

The 3ply Grid Preds will be a bear to break in over the next few weeks but I’m seeing great progress so far. I’m very happy with the fit and performance of both the Pred and the MaxDL. Huge thanks to John Inzer for the sponsorship and allowing me to help me team out with great products.

Normal warm-up:

Top sets of 765×2 – in briefs only
I got to about a 2 count (2″ high) so that’s good progress. They are going to be GREAT once totally broken in.

Deadlift: 500×3 – Got a little bit of volume in but planned for much more.

McGill big 3 – lots….

Super hot day in the gym. I was pretty good until about 600lb (around 1030am) when it became super hot in the gym. Byrd and I got pretty fatigued but we pushed through it. Byrd looked good in his 2ply Grids and moved his weights fast.

I should have my NEW LEVIATHAN THIS WEEK! I’m pretty excited to see what the changes are with the new vs the old. Make sure to stay tuned as well as look for a new banner on PRS that will showcase the new Leviathan!

My plan for the next month is to get as much work in as possible in the new gear to not only break it in, but to learn the groove as much as possible over the next 10 weeks. I will be sticking with the every 3rd week deload per the 10/20/life principles but will have to make the most of my time going forward over the next 10 weeks! I will also be keeping my raw volume up to ensure full and healthy muscles over this time period.

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Brian Carroll

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Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.
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