Brian Carroll| Week 3, Day 1, 2 & 3| Offseason

vega pink

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.

New 10/20/life Cyber Pink tees on sale! Get it HERE


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

As I posted on Monday, I missed Last Saturday’s session due to helping our buddy Channing at the RPS meet in Port St Lucie.

Channing did very well, 1802 in wraps and a belt.. at what should have been 198 and not 210. Very proud of you dude.

Here was Monday’s training session. Like I said, I missed Saturday, so combined days –

Normal 10/20/life Warm-up

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

Squat RPE 5: 3×3
Incline DB press: 4×10
DB Stiff leg DL: 3×6
Hammer curl:
Bench dip: 3×15
Hex Holds: 4×10 sec hold
Triceps Press-down: 3×10

Good session. Nothing heavy and just moved through very fast. I’m still getting back into the routine and this day made me very sore actually. I felt like in some ways I was starting over with some of the soreness I had.

Wednesday – More assistance work on more of a ‘fluff and buff’ scale.

Normal 10/20/life Warm-up

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

Lat Pull-down: 3×10
One Arm DB row: 3×10
DB shrug: 3×10
Hammer curl: 3×10
Triceps pressdown: 3×10
BW Band squat: 4×10
Band skull: 3×15
One Leg GM: 3×6

DONE. Another good session. I feel pretty small and weak right now, but that’s normal after such a long run of competing. I’m feeling much better than I was the last couple of weeks man.. I had a hard time shaking a Nasty bug/cold and then combined with allergies I was limping through the last month or more. Sucked.

I’ll get a little training session in on Friday, another full body fluff and buff then get some good training in on Saturday and get on more of a regular schedule over the next few weeks.

The 10/20/PowerBuilding book that Danny, Tucker and myself are doing is going to be SICK. I’m super excited about all of this. Lots of good projects going on, it’s just a matter of time.

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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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