Brian Carroll Week 2 Offseason 6.13.17

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I had a great time in Chicago as my awesome wife Ria planned out a week of concerts and baseball as a surprise. Probably to get me out of the house? Thank you again Rachel for your helping Ria plan.

The trip started last Wed with a flight to Chicago, a tour of Chicago (architecture Chicago river tour) with Rachel Zipsie and a Cubs game all in one swoop.

Thursday, we toured the city a bunch, ate lots of tastey food and then went to see Tool as they were in Chicago, which was by far the best concert I’ve been too. Whenever you come away liking a band even more after seeing live, and aren’t disappointed, it’s a win in my experience. And they killed it.

Friday we had a day game. So we ate some food (Portillo’s), drinks then hit Wrigley, for a cool day game. The weather was perfect the entire trip and a nice breeze was coming off of lake Michigan to keep it comfortable if not a little chilly.

We finished up Friday night at the Hancock building for a drink, then back to Portillo’s then called it a night. We did Portillo’s 3x per Rachel’s advice during the trip haha.

Saturday am, early 7:30 flight back direct to Jax. We grabbed some JJ’s and then napped for a few hours and then met our good friends Adam and Sheena Crosby for some good, then SOJA and Dirty Heads concert in St. Augustine. What a great time!

To finish a great week/weekend, I found a few cars to beat up on during the ride home. Super fun.

Anyway, back to reality…. Real training started last week but was broken up by vacation. So I’ll start with what I did last night and call it week 2, and skip week 1 which was just sets of 5 on the bench…

I’m following the offseason Combo template straight out of the 10/20/Lifebook for the next 10 weeks. The only modifications I’m making are low reps with the squat and deadlift, but normal higher reps with bench. I’ll make up the total volume on my assistance work concerning the squat/DL.

Normal Warm-up
A. Band fly
B. McGill big 3
C. Side lateral
D. Empty bar x20

Bench 4×4 top set of 295 – RPE 6
A: Shoulder saver pad bench: 3×6
B: Chain skulls: 3×10
C: Bench dip/SS/Triceps cable press-down
D: Stir the pot to finish

I’m doing feet up to give the core some extra work and to not stress my back and hips anymore than necessary at this point.

This is my second week benching again after a 3mo layoff, so it’s a start. Feels great to be back to training though.

Keep an eye out for an article concerning my offseason plan.

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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