Brian Carroll Offseason week 4, 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



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

I’m finishing 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.

Update: BW has hit a low of 257.5 last week

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.

Normal warm-up: Always McGill big 3
Band fly

A LITTLE sore from Saturday’s session. I haven’t been over 500 on the squat in 2 months-ish and felt it during and after!

I wasn’t too sore in the upper body though…

Here’s what I did last night for bench assistance

Band fly: 3×12
Band skull: 3×12
Dips: 3×12
Bench dip: 3×15
Incline DB press: 3×12
Side lateral: 3×12
Band press-down: 3×12
Explosive push-up: 5×5 – not as explosive toward the end!

….the end

By the end of session, my triceps were done. I’m really enjoying this offseason split right now as it allows a great deal of variety in training for me. I like all the assistance work I’m doing and at the same time I get a nice deal of recovery since heavy crap is just once per week.

I’ll be working on my split for the XPC Arnold as soon as I get a few programs for other people KO’d.

I’ll be doing a 3 day combo split, again:
Day 1: squat/dl
Day 2: bench
Day 3: squat/dl assistance
Day 4: fluff and buff/ core work

Also: walk 5 days per week with some other assorted conditioning work etc.

Get some 10/20/Life merchandise here in the PRSSTORE

I really like to listen to this style of music at night and as I work and this is one of my favorite songs. It reminds me a LOT of being young and the mid to late 90’s when sublime was huge:

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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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