Brian Carroll Week 1 of 5 offseason – Day 1 Squat and Dead

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I just finished 3 meets in 3 months and I’m now taking downtime to recover, rest and work on weak points. I did hit PR Total, 2651, PR squat 1102 and a PR bench 788 all at 242.


Huge thanks to Captain and Inzer Advance Designs for supporting my lifting!

Fantastic start to this small 5 week block that I’m going to run over the next month. The last almost month served it’s purpose as I had some good down time and got to heal up a bit.

The next block will be pause squats with specialty bars, BB style feet up bench pressing and block pulls. Week 1 consisted of triples at an RPE of 5 or less. I ended up doing more reps on the bench yesterday since the weight was so light and I can stay remotely tight on the bench for reps unlike the squat and pull.

Normal 10/20/life Warm-up

Extra Warm-up
Band fly: 3×15
Stir the pot:: 3×20

Saturday Training
Cambered bar pause squat:
335×3 – a couple of sets

4″ block pull:
455 – a couple of sets

Leg press: 3×6
Calves on leg press: 3×10

Great training session. Back to a real squat finally so feeling pretty good but got SO sore from this session, still am really.

Not totally decided which meet is next, but the next month will NOT be heavy thats for sure. I’ll up the volume a little bit more over the next couple of weeks as well as intensity adjust as needed.

Diet is good, although let loose a little bit over the weekend but back on track now! Still walking 5-6 days a week. All good stuff.

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Brian Carroll

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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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