Brian Carroll | Offseason Week 7 | Day 1 & 2

I just finished competing at the RPS Conquest Meet on 10/3/15 where I squatted 1100, benched 780 and pulled 760 for a 35lb squat PR and a 30lb total PR with a 2640tot for second all time.

Am I happy with the results? NO, but I’m content for now. I realize I have a few things I need to work on going forward as well as some things to dial in.

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What I’m doing now

I’m doing a lot of pre/rehab – back, shoulder and hip work right now. I’m at the point now where being healthy and available is far more important than significant strength gains over each cycle. Yes, I attack my weak points and put work in but your body will be a complete weak point if you push volume/intensity too hard together for too long and it falls apart.

** keep in mind, I have ZERO pain in my body. It’s preemptive. It’s prehab to prevent and the rest of the work is rehab bc my I will always be rehabbing my back. It’s a life sentence but I’m pain free and wouldnt have it any other way.

I have the Arnold next march. I have not even thought about the meet to be honest. Time will come for that but no need for that now. Right now the focus is on healing and recovery!

Here is what I just started on Saturday

5 week block
Work all three lifts on same day – light RPE and raw. Will be good for work capacity, high volume with lower intensity and allow for LOTs of assistance work throughout the week!
Day 1 -Pause squats – work hip mobility
Floor press – great movement for me to build raw bench power
Deads – pause conv deads – working below the knee to keep perfect position and work the mid range.
Day 2 – crap load of upper body work/bench ass. DB presses, dips etc to add mass to triceps and pecs
Day 3 – direct upper back and quad work – leg press, piston squats etc
Day 4 – Full and buff (mostly pec, delt and tri work)


This was week 2 putting a bar on my back again. Things felt better than last week, so I went a little heavier on all 3 lifts.

Still very light overall but gaining some momentum

Here is Saturday’s session:

Normal Warm-up
KB swing
McGill Big 3
Band Fly: 3×15
Band Skull: 3×15

all under an RPE of 6-7

Pause Squat with cambered bar: top set of 425×3
Floo pruss: : top set of 275×3
Conv Dead: top set 405×3
McGill big 3 work

Cleaned up the gym. Much needed.

Felt good to get under some weight again but I have a LONG way to go. I’ll probably skip my deload
next weekend and keep pushing ahead since the loads are so small. I’ll probably work into the 5’s 3’s and 5’s which will push me a little but more but I’ll also add some more volume/sets into the mix now that the rust is knocked off.


Monday’s session:

Normal warm-up…..

Band fly: 3×15
Band skull: 3×15
Incline DB press: 4×10
DB skulls with a twist: 4×15
Bench dip: 3×15
Explosive push-up: 5×5

Great session and pump. I moved through this session super fast but got quite a bit done. I like hitting a this offseason program and all the assistance work that it allows without killing my body (which is feeling good)

I’m looking forward to this weekend and handling a little bit of weight. The Arnold will be coming super fast.


Tuesday recovery session:

Band fly: 3×15
Band skull: 3×15
LONG hold Birddog: 6 rounds of 15 sec
McGill Crunch: lots
PNF quad stretch: 3 rounds
Rolling quads and hips: lots

DONE. I trained the wife this morning and wanted to get some recover work in. Speaking of recovery, I have to get back on my walking plan again. Crap.

BW is sitting at 270 in the am. TOO FAT.

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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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