Brian Carroll | 10/20/Life new Offseason | Week 3 Squat and Deadlift with voice-over training video

I'm currently training in an offseason approach using the 10/20/Life method. I've only been back to training for about 20 weeks, and shoulder has been cooperative, 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 feel like I need more time to get my shoulder used to load (before getting into a SDP bench shirt)

I will pick out a tune-up meet soon.

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!

8.31.19 Saturday’s Deload  Squat/DL session:

Normal 10/20/Life Warm-up


  • Squat: 325×1 – 5 singles
  • Deadlift Hook grip – 315×1 – 5 singles
  • Belt squat Pause style: 4×5
  • Sled drags: 5x50yd


The plan was to push for another week because the bands have beaten me down and overall I’m achy. Especially my knees. Not just from the bands but from walking around at 300lbs+. Yes, the picture above is accurate and first thing in the AM weight, stripped, minus miss-matched socks. It’s gotten a little out of control and my body doesn’t like it. I need to be closer to 280 than 300lbs. This is heavier than I ever have been when I was lifting at 275.


Steve and I made the call (deload) as we were starting to warm-up and knew it was the right decision. When Blue, Shane, and the others showed, we let them know and got to work. Still a great session. Squats moved fast, and so did deads. This is the first time I’ve pulled off the floor in a while, and I added in hook grip. I need to be able to pull this way just in case. It felt very natural, so what we are doing is working (with the 4″ blocks). We will be going back to bands next week (adding the light bands to the mix too) and back to block pulls.


As many of you know, Hurricane Dorian has been heading toward FL for about 5 years and has been quite the distraction. Regardless, we have been getting our sessions in.


I’m looking forward to getting back after it after this deload is over. I have a friend coming into town, Danny Bellmore and we are going to get some training in! Should be a good weekend.

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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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