Brian Carroll Offseason training: Week 4, day 1 – Squat, bench AND dead with video



Brian Carroll’s 10/20/Life and Paul Carter’s Lift-Run-Bang Team up!


January 17th and 18th 2015
Madtown Fitness in Madison Wisconsin
Address: 802 Stewart St, Madison, WI 53713
Phone:(608) 270-9606

What will be covered:

-Offseason training for mass
-Correcting weaknesses in movements
-Fixing muscular imbalances
-Injury rehabilitation
-Mobility and Prehabilitation
-Training mentality – How not to get complacent, how to build confidence in your lifts through proper goal setting
-Strength peaking
-Picking assistance movements that you need – how to choose them, how to perform them
-Hands on coaching for the Squat, Bench, and Deadlift



11-ish weeks until the Arnold, which is March 7, 2015.

I’m finishing week 2 of offseason work this week. I’ve had enough time off now. I’m ready to get back to it. This will be all raw for 5 weeks.

I plan on bringing my bodyweight down to the 260 range vs 265 – 268 so I can make the cut as simple as possible. I’ll be working on dropping the weight over the next little bit.

Update: BW has hit a low of 257.5 as of last week!

I’m making Saturday a day to hit all 3 big movements – squat/bench/deadlift to ensure my back continues to have the conditioning necessary to improve. Also, I REALLY LIKE doing all 3 on one day, then just assistance work on the other 2 days. Works well, especially raw.

Normal warm-up: Always McGill big 3
1-Arm swing
Goblet squat

I junked out a little bit over the weekend with 3 holiday parties. We actually hosted an ‘ugly sweater’ party on Saturday night. A LOT of fun! I was able to catch up with some friends that I’ve lost touch with and connect with many others that I see often but really enjoy.


Thanks to everyone who came out.

I’m back to eating good now, but I feel like crap. Oh well, lesson kinda learned, for now!

Good training session on Saturday. I was not feeling great, but made the most of it. I wanted to stay in the RPE of 7 or under. Everything moved well, but still lots to do before the arnold.

Squat: 620×2
Bench: 405×2
Dead: 500×2 – more like a 5 RPE, others were like a 7
Rolling plank: time
McGill sit-up: 10x10sec hold

I’ll push next week a bit harder, but I’m in no rush to push strength too hard right now. I want to stay healthy and have a good showing at the Arnold no matter what training looks like over the next couple of weeks.

Feeling good and ready to turn it up. Soon!

NOTE: Please be patient with us as we convert everything over and work through some issues here and there.

Make sure check out our Q&A section and ask whatever you have on your mind

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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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