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

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.
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