Brian Carroll Week 3 day 3 & Week 4 day 1

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 now ready to get my ass in gear. I typically suffer from some post meet depression because, lets face it – we put a lot into this crap and no matter what I have a bit of a let down after a meet.

I ate too much and didn’t train enough but that’s all behind me. I was worried that my lack of diet consistency and oreo binges as well as the lack of training focus would tank my blood work. Thankfully the work I’ve put in over the last 11mo has paid off.

HDL, LDL is both normal
Liver and kidney 100% normal function

The only thing that came back flagged was estrogen was super low. Like almost undetectable. I just got off the phone with them and told them I needed to retake it… Because it should read ZEROooo. No, but I’m very happy that everything is good. In the past LDL would be high, HDL super low and liver enzymes elevated.

So good news for sure…. Over 10 years pretty straight of being on high octane fuel, with a terrible diet can be rectified with a solid game plan along with diet with cardio. Probably not always the case but I fully believe 100% that it can be mitigated if you do it right.

Wednesday training – Squat/DL assistance

Normal warm-up…

McGill Chin: lots
Barbell Rack Row: 5×5
Piston squat: 5×5
1-arm KB Swing: 3×12
Goblet Squat: 3×12
DOH shrug: 3×10
Rolling planks

Good session which made me sore. My conditioning sucks right now and only takes me a few weeks to get back so I’m not worried.

I was actually still sore from Wednesday for my session today. Here’s what today looked like:

Had my traps touched up the other day at the Tattoo shop so the bar was not going to work on my back so..
SSB: 5×5
1-arm KB swing: 3×12
Goblet squat: 3×12
Bulgarian split: 3×10
Band shoulder dislocations
1-leg GM: 3×12
Rolling plank: 3×15
Birddogs – lots


Legs were smoked but like I said, they kinda were prior to the session. Had a great crowd out today that’s prepping for the RPS meet in a few weeks in Ft Myers. Lisa G, Keith, Filipe and Jason look great.

Time to crank things up a notch for some good offseason work prior to getting ready for prep this summer.

I’ll lay out some of what I plan on doing in a few days.

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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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