Less FAT: Brian Carroll |Week 5 | Day 1 and a cool video

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As I mentioned last week, I’m back in the life and training groove. I’m going to casually mention this but Gift of Injury – ‘The Strength Athletes Guide to recovering from Back Injury to Winning Again’ will be live on PRS next week with a special offer for those who grab it first (if interested). I will also have them with me at the Bert and Mindy’s RPS meet in Ft Lauderdale and then my 10/20/Life Seminar with Danny Vega at BattleAx gym next weekend.

Saturday 9.23.17 – Squat & DL day

Normal Warm-up
A. Band fly/Band shoulder dislocation (break a sweat)
B. McGill big 3
C. push-ups
D. Empty bar x20 (when applicable)

Our belt squat is getting an overhaul so I’m back under the bar for a few weeks. I’m just glad to be in town and training at my favorite gym, really.

Squat with SSB RPE 6-7:
Working sets of 425×1 – 4 singles

Deadlift from the floor RPE 6 (working on the wedge):
405 – 4 singles

One leg GM: 3×10
Suitcase carry: lots of trips, fast pace
Front and side planks: many sets and holds

Good session. I feel the work I’ve done on the belt squat has really filled out my quads, hams and ass without loading my spine very much. It was nice to get back under the bar for the second week in a row and add a plate while staying within the same RPE range. I am pretty weak, though! It’s to be expected.

Speed and form on the squat and dead is pretty good, especially with training being so inconsistent. The next 2 weekends will be hit or miss with training (traveling) but since my knees have been bothering me, it may not be a bad thing. I’ve literally never had any knee pain, but I’ve also quit foam rolling my quads. I think there may be a correlation but lack of foam rolling is certainly not the only issue. I fall a couple months back which start this and I’ve neglected to get proper soft tissue care on my legs since my neck has been a focus.

Anyway, my hope is to put together a much more specific training protocol together in the coming weeks, but all in all, I’m in pretty good shape. Diet is very dialed in, supplements are right on and I feel pretty good. When travel is over, I’ll really get all of my training in order.

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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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