Brian Carroll | Week 4 | Deload Bench & Squat assistance

I just finished 3 meets in 3 months and I’m now taking downtime to recover, rest and work on weak points. I did hit PR Total, 2651, PR squat 1102 and a PR bench 788 all at 242.


Huge thanks to Captain and Inzer Advance Designs for supporting my lifting!

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

Monday 8.22.16 – Bench Deload
Normal Warm-up
Incline DB press: 4×15
Flat DB fly: 3×12
Flat DB press: 3×12
DB skull with twist: 3×12
Band fly: 3×12
Band press-down ss Bench dips: 3×12
Stir the pot: 100

Wed 8.24.16 – Squat/DL Deload
Normal Warm-up
Lat pull-down: 3×12
Rack barbell row: 3×12
Barbell shrug: 3×10
One leg GM: 3×6
One leg Calf raise: 3×12
Stir the pot: 50

* lighter day overall as per the deload for both sessions. Feeling very good right now and healed up and rested. This is due to a few factors 1. Giving my body a rest for a couple months, 2. getting my diet and supps in check and 3. Staying true to my deloads before I am forced to do them.

I’m excited to crank up training a bit and push some. I will hold back a little bit during September and then push hard in Oct. I have a pretty solid plan, I think.

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Brian Carroll

Owner and Founder at
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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