Brian Carroll Week 3 Offseason: Deload

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I’m following the offseason Combo template straight out of the 10/20/Life book for the next 10 weeks. The only modifications I’m making is low reps with the squat and deadlift, but normal higher (4/5) reps with bench. I’ll make up the total volume on my assistance work concerning the squat/DL.

Normal Warm-up
A. Band fly/Band shoulder dislocation
B. McGill big 3
C. Goblet squat
D. Empty bar x20

6.19.17 Bench deload

I opted to not use a barbell this week for deload and instead:
Incline DB press: 5×12
Skull crushers: 4×10
Band fly: 3×15
Bench dip: 3×15
Side lateral: 3×10
Hammer curl: 3×10
Stir the pot: 60

DONE.

I was pretty killed from the long weekend which was APF senior nationals here in Jax. It was a great meet and seemed to be a major success. We ran a booth and introduced some new items that went over well. Between working the booth and running around making sure our lifters were taken care of, I was quite exhausted. So the deload was much needed!

Danny Bellmore, Keith and Jason aka Labrat did very well. Wayne always runs very good meets! I wont steal their thunder, so make sure to check out their logs.

Wednesday 6.22.17 Squat/DL assistance deload

Normal Warm-up
A. Band fly/Band shoulder dislocation
B. McGill big 3
C. Goblet squat

A. Standing DB row: 3×10
B. DB shrug: 3×12
C. Barbell rack row: 5×5
D. One leg GM: 3×6
E. Goblet squat: 5×3
F. Bulgarian SS: 3×10
G. Stir the pot: 60

Sweated like a whore in church during this one. Humidity is crazy right now, so being hydrated is very important obviously. This one felt good, finally starting to resemble a powerlifter again.

Saturday 6.24 Squat/DL deload
Normal Warm-up
A. Band fly/Band shoulder dislocation
B. McGill big 3
C. Goblet squat
D. Empty bar x20

Squat:
225×1 – 6 singles
Deadlift:
225 – 6 singles
A. Piston squat 3×6
B. One leg GM: 3×6
C. Suitcase carry: 400 yards total

It’s sorda sad how sore I was from Wednesday’s split squats, so it was good timing for the deload. Grooves are feeling much better and not so forced.

I’m going to outline what my focuses (attacking weak points) will be over the next few months in an article soon.

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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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