Brian Carroll | 10/20/Life new Offseason | Week 4 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.

9.7.19 Saturday’s Deload  Squat/DL session:

Normal 10/20/Life Warm-up


  • Squat with Strong, Average and light bands: top set of 3 – 325×3 RPE 7 – then added Knee wraps for 435×1 – RPE 10
  • Deadlift from the floor: 500×3, 550×1 – no belt.
  • Belt squat Pause style: 4×5
  • Sled drags: 5x50yd (adding a little weight each time)


Coming off the deload, I felt fresh. I was a bit more bloated than I have been over the last couple of sessions due to Dorian snacks and such.

For another challenge, we added the light bands to the mix which according to the band chart, is 405-425lbs at the top of tension for all three bands.

I worked up to my triple for the day, matching my triple of the previous mini-cycle but with the added band. Then, matched my best single. Good news is I’m working my mid-range and top end and learning how to grind. When I get back in gear, this will really really payoff and I’m looking forward to it.

Deadlifts are feeling good. I’m going to stay training without a belt for a few more weeks, and working on my wedge. I worked hook grip until 500, where I switched over to mixed. I will work up the best I can over the next few weeks, inching up in weight as I can, without tearing my thumbs. We are using a brand new texas DL bar, so it’s not easiest bar to start hook with.

Danny Bellmore joined us as we worked on dialing in his squat and deadlift. He went over 600 in the squat in briefs, and 500 for reps raw on the deadlift. This is one strong 60yr old! Proud of this guy, even in his old age.

Blue put a 2.5 (chip on each side) on my squat, so I obliged on the deadlift. It’s going to be fun pushing over the next few months as we grow in training intensity and as a size as a team in numbers here training in North Jax.

Everyone is on the same page, and everyone is getting stronger. Blue’s squat and bench are putting mine to shame, so I have to get what I can on the deadlift.

I predict that Steve, our 198er squats 700 in his next raw meet. Hes not far behind Blue and I, as he is wearing his Inzer Power pants for the first time to save his hips.

I’m going to be training raw exclusively for the next 6 weeks, then will transition into a more traditional, straight weight approach as I do a short meet prep in the near future. I’m looking at early Decemeber possibly, that way I have enough time to get this meet out of the way, then have down time, then ramp up for the Arnold in late December, Jan and Feb.

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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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