Brian Carroll | Week 6 Day 2, 3 & 4 | Offseason



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 all time.

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.

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What I’m doing now

I’m doing a lot of pre/rehab – back, shoulder and hip work right now. I’m at the point now where being healthy and available is far more important than significant strength gains over each cycle. Yes, I attack my weak points and put work in but your body will be a complete weak point if you push volume/intensity too hard together for too long and it falls apart.

** keep in mind, I have ZERO pain in my body. It’s preemptive. It’s prehab to prevent and the rest of the work is rehab bc my I will always be rehabbing my back. It’s a life sentence but I’m pain free and wouldnt have it any other way.

I have the Arnold next march. I have not even thought about the meet to be honest. Time will come for that but no need for that now. Right now the focus is on healing and recovery!

Here is what I just started on Saturday

5 week block
Work all three lifts on same day – light RPE and raw. Will be good for work capacity, high volume with lower intensity and allow for LOTs of assistance work throughout the week!
Day 1 -Pause squats – work hip mobility
Floor press – great movement for me to build raw bench power
Deads – pause conv deads – working below the knee to keep perfect position and work the mid range.
Day 2 – crap load of upper body work/bench ass. DB presses, dips etc to add mass to triceps and pecs
Day 3 – direct upper back and quad work – leg press, piston squats etc
Day 4 – Full and buff (mostly pec, delt and tri work)


Good training this week. My diet is still hit and miss. It’s pretty good or even great during the day but at night it’s bad after dinner. I need to tighten up. I did eat a whole box of cheesecake bites (you know you seen them at Costco on sale too). I ate these in 2 nights – so thats an extra 4000Kcal that I didn’t need between Tue and Wed night. Oh well.

Training for the week –

Monday – bench ass

Normal Warm-up
KB swing
McGill Big 3
Band Fly: 3×15
Band Skull: 3×15

More band fly and Skulls….

Incline DB press: 3×15
Bench dip: 3×15
Rear delt fly: 3×15
DB skull: 3×15
Hammer curl: 3×15
McGill work: lots

I was a little bit sore from Saturdays session, but felt much better once I got some blood moving. I kept a very fast pace for all of this work and it was good to get it in. The work will be heavy soon enough, so I’m enjoying the high volume assistance work right now.


Normal Warm-up
KB swing
McGill Big 3
Band Fly: 3×15
Band Skull: 3×15

McGill chins: many
2-arm KB swing: 3×10
Barbell rack row with 2sec squeeze: 5×5
DOH sumo and conv shrug: 4×10
Bulgarian Split squat: 3×10
Goblet squat: 3 different stances – 3×10

DONE – had to run to meet some people. I SMOKED my mid and upper back. I was squeezing extra hard with the chins and the rows and REALLY felt it about 2hr later. WOW. Nothing was very heavy but it was good work.

I plan on adding in GHR, leg press and Pistons very soon on this day. I still wanted a little more time to not stress my spine in this point in offseason but time is getting close to start pushing.

Thursday – Fluff & Buff

Normal warm-up

Band fly: 3×15
Band skull: 3×15
BW squat: 3×15
PNF Quad stretch: 3 rounds
Explosive push-up: 5×5
Bench dip: 3×15
Band press-down: 3×15


Nothing heavy or hard – just some recovery work. I hope I’m not very sore on Saturday as I plan on going a little bit heavier than last week. Probably 400/315/400ish for 3’s vs 275/225/275 last week.

All in all – feeling good. Ready to start getting my hands dirty.

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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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