Brian Carroll | Offseason Week 9 | Day 1 & 2

I’m about 13 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

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

Saturday’s training —

I didn’t train. I guess I’m just not passionate enough. Kidding.

I was due for a deload so I took a true deload and didn’t train. Instead, Byrd and I headed down to NPR and helped support our buddy Chad Walker with his warm-up meet.

chad 2

Chad did great in his debut at 308. He weighed in a little over 300lb without a cut and pretty much hit what we all expected for this warm-up meet.

I’m super proud of this guy – getting healthier, dropping 35lb and staying after it.

Chad went 1003 (super easy) 672 and 804. 8/9 – the only lift he missed was 826 which was dropped at the very top for 2500.

This is exactly what chad needs to get him focused for the XPC Arnold.

It was cool seeing Jordan Wong, Danny and Maura Vega from the team as well. I got to talk to Bert & Mindy Underwood quite a bit too as well as the crew from OBB.

Huge Congrats to other competitors from the weekend – Morgan Colling, Marc Tejero and Jason Pegg. Great work!


Monday’s training – more deload

Normal warm-up

Band fly: 3×15
Band skull: 3×15
Flat DB press: 3×15
Bench dip: 3×15
DB skull: 3×15
Hammer curl: 3×15
Rolling plank: lots
McGill Crunch: lots

That’s it. Back to hard training on Saturday. I should be nice and rested come this weekend and will push the weights a little bit more. I know I haven’t push things too hard this offseason but I have a LONG road ahead of me next year.

The XPC is only one of three meets I’ll be doing in a row. I need to last a few months and if I push too hard right now I’ll be toast.


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!

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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 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

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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