Brian Carroll Week 3, Offseason – Fluff and Buff


The book above “back mechanic” is a GREAT book that I read recently by Dr. McGill. Anyone that could potentially suffer from back pain should buy and read this book. Its very easy to understand and gives you the tools to be your own ‘Back Mechanic’. You can get it HERE

I just finished competing at the RPS Conquest Meet on 10/3/15 where I squatted 1100, benched 780 and pulled 760 for a 35lb squat PR and a 30lb total PR with a 2640tot for second alltime.

Am I happy with the results? NO, but I’m content for now. I realize I have a few things I need to work on going forward as well as some things to dial in.

Get some 10/20/life Swag HERE


I’m doing a LOT of rehab work lately with no bar in my hands or on my back pretty much. I’ve been doing a crap load of McGill big 3 every day as well as stir the pot and rolling the crap out of my ITB/lateral quads and hips.

I didn’t train last weekend but I did get in more than a few days this week. Felt very good.

Here is what my week looked like –

Monday – bench training

Normal warm-up
McGill big 3
Band fly
Band press-down

DB press: 3×15
Incline DB press with band: 3×15
Driggers press: 3×16
Bench dip: 3×15
Hammer curl: 3×15
Explosive Push-up: 3×15

Had Danny Bellmore in town for a few training sessions and they went well! Danny squatted and pulled on this night and did very well! We dialed in a few things with his new Leviathan and pulled in it for the first time. Byrd, Adam, Clint and myself gave a few suggestions on the dead and squat and think we came out a little better than when we started.

Wednesday training – Squat /DL assistance

Normal warm-up
McGill big 3
Band fly

McGill chins: 20 singles
Barbell Rack row: 3×5
2-arm KB swing: 3×12 SS DB shrug
Bulgarian split squat: 3×10
DOH barbell shrug: 3×10
Rolling Plank: 30

Great session on Wednesday! Danny was benching and there was a NICE energy in the gym. Danny’s bench looked great. Byrd and I adjusted a few things here and there for his bench but overall he was right where he needed to be.


Normal Warm-up
McGill big 3
Band fly

Incline DB press: 3×10
Band fly: 3×15
Bench dip: 3×15
Hammer curl: 3×15

Overall, I’m feeling good. Body weight is too high and I’m fat. I’m sitting at 269 in the am, so I need to get it down a few notches!

Have a lifter lifting in SPF meet in Daytona. Byrd and I will be heading down there to help coach him!

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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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