Brian Carroll | Offseason Week 7 | Day 3

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)


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Wednesday training went well! Here is what I did. To be honest, I was totally worn out from working a very long day, but the session ended up being a very good one.

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

McGill Chins: 20
2-arm KB swings: 3×10
DOH shrug: 3×6 – building grip
Barbell Rack Row with pause: 3×5
GHR: 2 sets – kicked my ass
Bulgarian Split squat: 3×10
One leg Calf raise: 3×10
Birddog 15sec contractions: many….

Started off feeling dead, but finished very strong and felt great. I don’t always enjoy training but I know it’s what I need to do to achieve my goal.

Training is WORK, especially when you do it for more than relaxation, blowing off steam and or recreation. It’s a fulltime job that gets to be really annoying at times. BUT, when you meet your goals and accomplish what you go after, it’s well worth it.

Training is picking up steam and the things I need work on are getting better – Grip strength, quad and ham development and conditioning, as well as hip moblity, tricep and chest size.

Slowly but surely. The Arnold XPC will be here before you know it!!

I am looking forward to getting back into my Inzer gear, but I know I have quite a few things to dial in prior.

My bodyweight is out of control after Thanksgiving, I’m sure! I won’t even check it until Monday!!

I hope everyone has a great Thanksgiving weekend!

PS – JB and I are back on our Q&A videos again – check them out:

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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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