Brian Carroll | 10/20/Life new Offseason | Week 2 Squat & DL

The featured image is from 2005 APF Southern States pictured with some great friends to this day.

I'm currently training in an offseason approach using the 10/20/Life method. I've only been back to training for about 15 weeks, and shoulder has been excellent, with very few roadblocks and setbacks. Huge thanks to Andrew Lock for the help in my shoulder progressions and understanding a better way to incorporate more efficient cervical, thoracic, and rotator/shoulder training into my approach. Still so much to learn! I've been working on a lot of things this year, one building my powerlifting Team here at PRS HQ in Jacksonville, Fl.
I have no meets currently planned; as of now, I'm an alternate for the WPO in October. With that said, I can tell you that it's for the better if everyone on the roster makes it though, yet, this is highly unlikely. I don't want to rush prep, but I will do the best I can. Regardless, I cannot commit to taking up a roster spot at this time and told some of the powers that be this very thing months ago. So I'm planning for something else, some other time, not sure when or where. As of now, I would like to be able to shoot for a qualifier late this year and then maybe the Semi-finals at the Arnold Classic convention center.
I will be attending the WPO Finals this year in IL. It will be nice to sit back and have no pressure at a high-level meet.

As always thank you to my co-brands Inzer Advance Designs and Jax Nutrition. 

I’m happy to announce that I’m now carrying the Vertical diet 3.0 in the shop! I like this approach to dieting. It’s not a fad diet, but something you create, which is sustainable and enjoyable. As Stan says, “compliance is the science.” For those who would like to read more about the vertical diet, please see this article from earlier this year: Five Changes for 2019 and I’ve done a decent job at adhering to this; getting better every day.. Still working on the sleep aspect! Also, if you like the belt squat rack attachment that you see my team and me using in our videos, you can grab yours here and get $50 off your purchase, taking it down to only $900!

I’m now back on track as it’s been a jam-packed but productive summer. About a month ago at the end of July, Steve, one of our newest members, entered his first meet. He did very well with a 600lb squat in Inzer Atomic wraps, Forever belt and Power singlet at 193, Modern raw.

Blue and I have tentative competition plans for late this year and early next. He’s looking at the XPC the day after the Semi’s. Both we both have to get qualified. I think I need about a 2500lb total to make the top 30 or so. That should be doable.

Another great training day on Saturday!

8.24.19 Saturday’s training highights week 2 – new cycle

  • Day 1 Squat/DL –  moved deadlift to after squat for the 10/20/Life combo split. It allows more recovery. 
  • Strong and average bands plus duffalo bar
  • Tossed in some knee wraps for the last set
  • Doubles vs triples last week
  • Really overshot and almost missed on my single after doubles

Saturday’s Squat/DL session:

Normal 10/20/Life Warm-up


  • Squat: top set 345×2 – RPE 8, added Atomic Blue wraps and went 435×1 RPE 9.5
  • Deadlift 4′ blocks: top set of 545×2, 635×1 RPE 8
  • SSB goodmornings – 3×5 – top set 245x5x3
  • Pause belt squat: 3×5 – 5plates
  • Sled drags: 2x50yd front, 2x50yd backward

More brutal work. I really overshot and almost missed on the squats. Steve was hanging with me pretty close (hit 395) as he was wearing his Inzer Powerpants. 

Training is starting to become a lot more competitve. Steve is figuring out how to Deadlift, finally– as I was starting to think I wasn’t a very good coach and was going to potentially seek work at Arby’s instead and take that path. But all is not lost!

On squat, Blue took nearly another plate over what I did (505 vs 435, so this humbled me really quick. And hit it deeper and easier than I did. One thing I need to do is have more time in my wraps as I’m not quite dialed in right now and not loading them correctly. I’m doing some experimenting with the wrap I use. Here is how I’m wrapping currently. I do like this style as I feel more overall support around the knee and not just ON the knee.

Deads went better than squats, and the beltless pulls felt better than the heavier set with a belt, but I was a plate jump afterall. I need more time in a tight belt too. I did plate Blue on the deadlift, so that made me feel a little better. Now today (Monday) he will probably plate my bench.

Great session overall with the environment really starting to climb. Really excited for the team’s upcoming training.

I will try to be better about my RPE this week, as I missed a bench last week and nearly missed a squat up above. One thing is for certain, these bands are working my weak points in transition.

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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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