Brian Carroll | Offseason Week 8 | Day 3 & 4|Squat/DL ass & fluff and buff

I’m about 14 weeks out from the Arnold and in the middle of offseason! To read more about my current offseason 10/20/Life split, scroll down to the bottom of this post.

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Here’s another 10/20/Life Q&A

I’m feeling good and other than some arthritis in my hip, I feel fine and rested. I’m looking forward to pushing the training harder over the next 4 weeks.

Here is last Wednesday’s session with a video

Normal warm-up which you can read about HERE McGill Big 3

Band fly: 3×15
Band Skull: 3×15
McGill Chin: 20 singles
2-arm KB swing: 3×10
Barbell Rack Row: 5×5
DOH Shrug: 3×6
GHR: 5×5
Bulgarian Split squat: 3×10

Wasn’t really feeling this session going in but felt SO much better during. I’ll be adding in some leg presses and piston squats very soon but I wanted to give my shoulders a break and the leg press is hard on my back so I try to limit that as well. It doesn’t hurt my back and cause pain BUT it’s not a great position to be in but they really help my squat. So, I pick the times I do it carefully.

I’m happy with my grip coming back wit the DOH shrugs. I need to keep hammering my quads and hams.

Precontest will be here soon!


Friday training –

Quick one…

Birddogs: 15 sec hold – many sets
Explosive pushup: 5×5
Tricep extensions: 3×15 SS bench dip: 3×15
Rolling plank: lots

Foam roll and stretch quads (I’ve been doing this every day)

I’m feeling good – this session is a little bit of touch up work and more of a recovery session. Nothing special.

Hard training is soon to come!

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.

What am I HAPPY about? Being back with INZER!

Get some NEW 3/4 Sleeve Baseball 10/20/life Swag HERE


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 my BIG 3 lift day looks like

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 – 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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Brian Carroll

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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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