30 Oct 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.

Thursday

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

Owner and Founder at PowerRackStrength.com

Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.

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