Brian Carroll – Training Update with video 2/13/24

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.


I didn’t get a squat and deadlift session last weekend, as we went to Disney and had a great time. I did get some bench work in, though, and went over 300 for the first time in a while. We ate really well in Orlando, considering and I didn’t feel like a water buffalo when I got home, so that’s a plus!

I’ll get back into the swing of things this week with my usual 2 sessions at home, and 2-3 sessions at the gym doing machines. I have also added ruck walking daily with a backpack. I really like this.


To reiterate: 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.

The other days are mainly machines, some sort of core with multiple sessions of core work per week including carries, stir the pot and the Big 3


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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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