31 Aug Brian Carroll | Week 4 day 3 | Squat/DL Deload |

Currently in Offseason mode as I get ready to transition into precontest mode for 10/29 in NC for an RPS meet.

#1020life warmup for squat and or #deadlift day A break a sweat (swings) B Mcgill big 3 (birddogs shown) C specialized mobility work/ROM pertaining to this day (modified goblet and band squat hold side to side) D empty bar 20-40 reps (not shown) If you don't have time to properly #warmup then you don't have time to train. None of this is new, it's just an organized and systematic way of covering all your bases the way we've been advocating for years. It takes like 7 minutes total! No excuses. #1020life #tentwentylife #PowerRackStrength #teamPRS #captainjacked #nubreed #magnum #inzer #inzeradvancedesigns

A post shared by Brian G Carroll (@briancarroll81) on Aug 31, 2016 at 9:02am PDT

Week 4 day 3 – squat and dead #deload — — #deloading #deloadday – I ❤️deloading btw I did something without taking the day off. I dialed in form with 405 here. Feeling awesome and pain free… And I needs speed work and I'm super weak raw. #1020life #tentwentylife #PowerRackStrength #teamPRS #captainjacked #nubreed #magnum #inzer #inzeradvancedesigns

A post shared by Brian G Carroll (@briancarroll81) on Aug 26, 2016 at 3:17pm PDT

Week 4 #deload pause #squat with 325 #1020life #tentwentylife #PowerRackStrength #teamPRS #captainjacked #nubreed #magnum #inzer #inzeradvancedesigns

A post shared by Brian G Carroll (@briancarroll81) on Aug 31, 2016 at 8:37am PDT

Huge thanks to Captain Jacked.com and Inzer Advance Designs for supporting my lifting!
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I’m transitioning into more of a traditional offseason now vs the fluff and buff ‘coasting’ that I’ve been doing to heal up. 2 months has just flown by like crazy. My plan is to continue offseason for a few more weeks then do Tony Cowdens RPS meet Halloween Weekend in NC.

What I’ll be doing for now:
Monday – Feet up bench as main lift
Wed – stays the same, just heavier and more intense
Thur – Full and buff upper
Sat – Pause squats with cambered or buffalo bar – deads off blocks. no equipment

Friday 8.26.16 – Squat/DL Deload
Pause squat: 4 singles at 325
Dead: 4 singles at 405
One leg GM: 3×6
leg press: 3×6
Stir the pot: 100

Great session. Didn’t feel too beat up but still felt that I needed to deload as I felt crappy during the week and a little bit rundown. I like to stay ahead of getting too beat down when possible, especially in the offseason. Deads feel better than they have in a long time = squat is coming along decently and feeling better.

We moved the session to Friday because of the Sofit expo here in JAX which we had a few teammates competing in.. Congrats to Kim and Allison for their showings in strongman and to Shane and Channing for having good meets. It was a good time but super busy. I had a chance to catch up with a few friends and it was a good time. But… I’m pretty tired from the weekend. The deload ended up being right on time for me.

To be honest, over time I have lost some fire to train and compete. This really comes and goes as with anything. It’s just how things go – nothing is linear right? My body has always been willing but my mind at times has grown tired and not been in it 100%. I think this down time and getting my diet and supplements in check was really what I needed to make another push. Huge thanks to Tony Cowden and Danny Vega for the help and suggestions. This is what a team is about.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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