Brian Carroll – Training Update 1/29/24

It’s been a minute since I gave a training update with some footage.

I haven’t weighed myself since October 22; I believe I was 280-ish at the doctor’s. I am motivated to continue getting in shape. The biggest struggle isn’t the training; it’s the eating. I love food, and I wouldn’t say I like food that isn’t tasty. I go in phases, and it seems like I get off track around the holidays and then back on track in January. Here we are again! I’m back on the wagon.

If I had an excuse, it would be that I was on a great track before SWIS 23, then jacked up my foot and got off track with the walking. I’ve been back on track, but I’ve been easing into the walks since I moved to BearFoot shoes.

As I write this, my foot is doing so much better, and I’ve been building my feet up over the last couple of months, wearing Bearfoot about 90% of the time. I’ll add more on this soon, but I learned a lesson about my Padded Hoka’s. I endorse BearFoot because I’ve seen the change over the last three months.

So, my main goal is to get back into presentable shape and not be ashamed to take my shirt off in public. I’ve returned to a solid training routine and do something daily. Here is the way my current split is arranged:

Squat and deadlift Saturday – this day consists of Squat Max work, then Deadlifts from the blocks, and then squats and the cambered bar.

Bench day Monday – lots of benching, mainly with high volume, fast pace, and lightweight.

These are my two main training days.

Then, during the week, I’ll go to the fitness center and do all the machines for my biceps, back, and pecs for a touch-up or two. I try to go 2x per week there and two at home. I start each day of the week off with a walk of 1-2 miles, then intermittently throughout the day; I’ll walk 2-3 more times, when possible, for shorter bouts after meals.

Man, we had an excellent group training last weekend with Kratos Barbell. A few of them will start cranking up for a meet soon; that always provides good energy to train. That is a good reason to start getting into shape again.

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Brian Carroll

Owner and Founder at PowerRackStrength.com
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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