Brian Carroll Week 2, day 3 Offseason work

I just finished competing at the XPC Arnold Finals 3/07 2015 where I totaled 2610@242 and won the overall. I did not achieve ALL of my goals but I’m still happy with the results, not content.


I’m now looking to possibly compete at the RPS Atlantic City meet in August at 242. This will be another fun challenge for me as I will have a unique travel schedule throughout the summer. I will be having Adam Driggers and Jonathan Byrd keeping me accountable week to week when I’m in town starting at about 10 weeks out to ensure I’m getting adequate work in since my time home with the crew will be limited. I’ll also be enlisting the help of Scott Paltos and Beth Thomas to keep an eye on my programming while traveling and when to push and when to back off.

I’ll also bounce some things off of Daniel Dalenberg, Clint Smith and Zane Geeting here and there.

The plan is to take my heavy weeks while home, and working raw and in briefs while gone on the road. Too many distractions while traveling to ensure that I’ll be on point and have all I need to go over 1k on the squat.

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I’m about ready to get back to training, and a steady diet that does NOT consist of all junk good. Almost ready.

My plan for this spring and summer is to continue to get my BW down, lean up and attack my weak-points and stay healthy. I want to be 255 or less going forward for my pre-contest work, as I don’t want to cut 20lb or more anymore and want to be healthier overall and just feel better. The closer I get to 250, the better I feel.

This spring, summer, AND fall, Team PRS will be covering a good bit of the United States doing SEMINARS AND CLINICS so make sure to check our schedule to see if I’ll be near you! If you are interested in having out team come to you, contact me here:


Squat and Deadlift assistance!

Ready to get back into the swing of things and get some of this fat and bloat off. I feel crappy, but it’s always good to get a break.

Had my blood work done Yesterday and I’ll know the results here soon. After my physical yesterday, the only concern the doc had for me was my ear wax problem. Literally, nothing else was said. We will see when the blood work comes back. BP was 124/80 (not happy with bottom number – I have been eating terrible) but pretty much everything was on point.

Here is my lifting

Normal warm-up
Band fly
Band skull
McGill Big 3

McGill chins: 30 singles
Row: 3×15
KB swing: 3×15
Band fly: 3×15
DB shrug: 3×20
Rolling plank: 3×20


I’m about ready to put together a real offseason cycle soon and I’ll probably kick it off this weekend while training in Maine with Danny Bellmore and his crew. I’ll be going very light and will ease into training for a couple of weeks, especially on the squat.

All in all, things are good.

It’s funny as each competition comes and goes, I always think “this is the LAST ONE period” or “last one for a LONG time”… then I get the itch 3 weeks later to start prepping for another. Addiction at it’s finest.

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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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