Brian Carroll | Offseason work| Week 3, day 2

I just finished competing at the XPC Arnold Finals 3/7/15 where I totaled 2610@242 and won the overall. I did not achieve ALL of my goals but I’m still happy with the results, not content.

I’m after the total record at 242 of 2695, and squat record of 1140. My best total ever is 2730, and best squat ever is 1185 – my best individual lifts combined are low to mid 2800’s at 275. My best total at 242 is 2610 and I will be adding to that very soon.

My next meet is RPS Meet August 29, in Atlantic City, NJ. I’ll be lifting at 242.

The plan for summer is to take my heavy weeks while home, and working raw and in briefs while gone on the road. Too many distractions while traveling to ensure that I’ll be on point and have all I need to go over 1k on the squat.

Training for this competition starts now. It’s about 10 weeks out.

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This will be my second to last offseason week as I’m transitioning into a precontest phase.

I have 9 Squat, bench and Deadlifts until August 29. It’s going to freakin’ fly by, so I’m ready for it.

I’m going to do my best to make the most of my time at home with our team and dial in as best as possible.

Inzer sent me a Super Duper Phenom in time for yesterday’s session so that was awesome. It was a little big but I still got the work I needed in.

I’m also using the ‘Double Gripper Wrist Wrap’ which is pretty awesome. Super thick, but stretchy. Make sure to check them out!


The plan for the next few weeks is to work up raw and then get my work in the gear as I break it in. The final 7 training sessions will be more precontest style with less volume and more intensity.

Some aspects of this are NOT ideal for meet prep, but that’s part of the transition to new gear.

Monday – bench work

Normal warm-up:
Band fly
Shoulder dislocation
McGill Big 3

Sets of 3 to 370
Shirted: 500 3×3 – 3bd

Incline DB press: 3×15
Bench dip: 3×15
Band fly: 3×15


As I said, the shirt was big but it was nice to get back in the gear. I have NOT set up on a bench since the Arnold. That sucked but it was part of the plan to give the body a break and get volume in floor pressing.

All in all things are good!

Next bench day I’ll be working into the 600 for more volume.

I’ll make sure to get video of the lifts as well.

The rest of this week:

Normal work on Wednesday and Thursday with my assistance work & fluff & Buff

More volume work as I break in my new briefs and suit for the squat

Same for deadlift – triples from the floor into the mid 500’s.

Things will turn-up VERY soon and I’m excited.

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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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