Brian Carroll | Offseason | Wrapping up week 1 | Wed & Saturday

I just finished 3 meets in 3 months and I’m now taking downtime to recover, rest and work on weak points. I did hit PR Total, 2651, PR squat 1102 and a PR bench 788 all at 242.


Huge thanks to Captain and Inzer Advance Designs for supporting my lifting!

I’m transitioning into more of a traditional offseason now vs the fluff and buff ‘coasting’ that I’ve been doing to heal up. 2 months has just flown by like crazy.

I’ll give a quick overview of what I have been doing:
Monday – DB presses and upper work
Wed – Lots of upper and lower squat/DL assistance – rowing, leg press etc
Sat – mostly lower work – goblets, goblets w/hip mobility, one leg KB DL, Stationary lunging etc – lots of core work – ie McGill big 3

what I’ll be doing now:
Monday – Feet up bench as main lift
Wed – stays the same, just heavier and more intense
Sat – Pause squats with cambered or buffalo bar – deads off blocks. no equipment

Normal Warm-up
Lat pull-down: 3×12
One arm DB row: 10, 8, 6
KB GM: 3×6
KB swing: 3×10
KB split squat: 3×10
DB shrug: 3×12
Leg press: 3×10
Goblet squat w/hip mobility: 3 sets

Saturday training
Normal Warm-up
Working at RPE of 5 or less
Pause squat: 2 sets of 3 – 325
2″ Block pull DL: 2 sets of 3 – 405
KB GM: 3×8
Goblet squat w/hip mobility: 3 sets
Stir the pot: 75

Great to be squatting again with a bar – I needed the time away. Everything felt good and healthy. Same with the dead. I’ll slowly ramp up over the next few weeks and gradually take the weights and intensity up. I’ll be sticking with less reps on the squat and dead and more on the bench for now (5’s on bench, 3’s on the other 2). I can’t stay tight with reps on the squat and dead like I need to, so the adjustment is necessary.

Looking forward to taking some weights again. Byrd, Lisa, Channing, Shane and others are getting me hyped up to get back to training heavier since they are in meet prep. Fun times.

I’ll be seeing one of my favorite bands this Thursday. Should be fun.

The following two tabs change content below.
Avatar photo

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.
Avatar photo

Latest posts by Brian Carroll (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!