30 Aug Brian Carroll -Week 1, day 1 & 2 Starting over. Except for the……

Thanks to CaptainJacked.com and Inzernet.com for supporting my lifting career!

After 3 months of lackluster (or lack thereof) training post Arnold 2017 win, I’m following the offseason Combo template straight out of the 10/20/Life book for the next 10 weeks. The only modifications I’m making is lower reps with the deadlift, but normal higher (4/5) reps with bench and belt squat (when necessary). I’ll make up the total volume on my assistance work concerning the squat/DL. I have no meet plans in at this time.

Like I’ve posted about more than once, my training for ultimate performance has been down the list, priority-wise. My health and work have been more of focus but I’ve still been training. My diet has been great and so has my supplementation. Somehow my DL feels pretty awesome.

The next few weeks I’ll be starting a new offseason and training as much as I can within reason. The focus will be on the belt squat as my main movement for squat work, light bench/DB’s for bench press and pulls from the floor without a belt for my deadlift with a focus on grip and positioning.

Saturday’s training 8.26.17 – Squat/DL

Normal Warm-up
A. Band fly/Band shoulder dislocation (break a sweat)
B. McGill big 3
C. Goblet squat/reverse band squats
D. Empty bar x20 (when applicable)

The belt squat allows me to increase my squat reps and volume per set since I don’t have to balance the barbell on my back. This will be key for me since I’ve been relocated singles and maybe doubles for some time.

Pause Belt squat RPE 7: 4×6 – added a plate each set
Conventional DL RPE 7: singles to 600 for a top set
One leg DL: 3×10
Suitcase carry: lots with 72lb KB
Stir the pot: 80reps

Bench press Monday 8.28

Normal Warm-up
A. Band fly/Band shoulder dislocation (break a sweat)
B. McGill big 3
C. Goblet squat/reverse band squats
D. Empty bar x20 (when applicable)

Bench press: 5×5 225 – RPE 0
Shoulder saver bench: 3×5 – 275lbs
Flat DB press: 3×10
Incline skull: 3×10
Incline skull modified: 3×10
Band press-down: lots
Stir the pot: 75

I didn’t get video of this session but I didn’t think anyone would be disappointed. Back on the horse at least with some pressing. I have kept my feet up in the air every time I’ve benched except for the week I broke in Byrd’s shirt. I tell you what: I feel much better and take less of a hip/back beating planting my feet and not having them up in the air. Being locked in with proper bracing is key. This is something to keep in mind for those who think they can still press without back stress during back rehab. It’s not likely.

I love Louie. Jimmy Fallon is not funny and Louie is being easy on him since it’s his show and feels sorry for him.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.

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