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

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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