
16 Jun Brian Carroll| Week 3, Day 1, 2 & 3| Offseason
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
[wa-wps]Huge thanks to Captain Jacked.com 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.

Brian Carroll

Latest posts by Brian Carroll (see all)
- Debunking Common Back Pain Myths: A Comparison of WebMD and Dr. Stuart McGill’s Approach - February 8, 2025
- How Being an Underachiever Took Me to the Next Level - February 6, 2025
- Unlocking Strength and Recovery: A Deep Dive with Dr. Andrew Lock - January 31, 2025
Sorry, the comment form is closed at this time.