16 Aug Brian Carroll | Offseason Week 3 | Squat & Bench

I just finished 3 meets in 3 months and I’m now taking downtime to recover, rest and work on weak points. I did hit PR Total, 2651, PR squat 1102 and a PR bench 788 all at 242.

2" block pulls -Second week back. #comboday 500-RPE 6. I don't need speed work. Or should I be even faster? #1020life #tentwentylife #squat #dead #deadlift #PowerRackStrength #teamPRS #captainjacked #nubreed #magnum #inzer #inzeradvancedesigns

A post shared by Brian G Carroll (@briancarroll81) on Aug 13, 2016 at 1:07pm PDT

Week 3 offseason – pushing an extra week since loads have been minimal. Deloading next week. Here's a Massive 350! #1020life #tentwentylife #PowerRackStrength #teamPRS #captainjacked #nubreed #magnum #inzer #inzeradvancedesigns #bench

A post shared by Brian G Carroll (@briancarroll81) on Aug 16, 2016 at 8:50am PDT

Huge thanks to Captain Jacked.com and Inzer Advance Designs for supporting my lifting!
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I’m transitioning into more of a traditional offseason now vs the fluff and buff ‘coasting’ that I’ve been doing to heal up. 2 months has just flown by like crazy.

I’ll give a quick overview of what I have been doing:
Monday – DB presses and upper work
Wed – Lots of upper and lower squat/DL assistance – rowing, leg press, (one leg stuff often) etc
Sat – mostly lower work – goblets, goblets w/hip mobility, one leg KB DL, Stationary lunging etc – lots of core work – ie McGill big 3

what I’ll be doing now:
Monday – Feet up bench as main lift
Wed – stays the same, just heavier and more intense
Thur – Full and buff upper
Sat – Pause squats with cambered or buffalo bar – deads off blocks. no equipment

Saturday 8.13 RPE 7
Normal Warm-up
Pause Squat with buffalo bar – top set of 415×4
2″ block pull: top set of 500×4
One leg GM: 3×8
Stationary lunge: 3×10
Stir the pot: 100

Squat feels terrible (not really) but dead feels great and snappy. I’ll come back soon enough. I’ll prob add a belt in about 6-7 weeks but I don’t plan on adding any other gear for a bit. Pausing squats is extra hard for me being that I dip in the bottom. Either way, it’ll carryover nice for me.

Monday 8.15 RPE 7
Feet up pause bench: top set of 350×4
Incline DB press: 10, 8, 6, 10
Bench dip: 3×12 SS Band skull 3×12
Band press-down 3×12 SS DB skull: 3×15

Bench feels slow right now and that could be a few factors – mainly due to not having any leg drive and not using a barbell for 2 months.

I plan on deloading in a week. I’m going 3 weeks on and one down since the loads are so light right now. I can’t get away with this when the effort is higher in a few weeks.

Diet is still locked in and going very well. I’m going in for blood work in September and I’m expecting to see good results with blood work. Not that they were ever bad but still – I’d like to see my LDL come down.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

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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