16 Aug Brian Carroll | 10/20/Life Offseason | Week 10 day 1 Squat & Deadlift | 13 weeks out from the WPO

Posted at 14:16h in Brian Carroll, Team Training Logs by
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I have not been logging my Wednesday Squat/DL assistance day where grip, upper back, and legs have been the focus. It’s pretty light and doesn’t differ much from week to week, so I’ve trying not to bore you all.

Will update more on this soon as I adjust this and approach the final ten weeks going into the WPO.

This training session was done just under 14 weeks out from the WPO. Pardon me being a couple of days behind.

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The previous offseason mini-cycle consisted of the following:

Cambered bar squats for triples/doubles then single

4″ block pulls – same rep scheme as squat

Stability bench – stayed with more repetitions since this is more of shoulder /pec ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.

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This 10/20/Life offseason mini-cycle will consist of the following:

Buffalo bar squat singles in belt, wraps and soon briefs

2″ block pulls with belt

Bench press and board work/shoulder saver and soon; SDP for some assistance work

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 8.11.18 Week 10, day 1 Squat & DL:

  • RPE 7

Warm-up:

  • McGill Big 3
  • Side laterals
  • Scapula walks
  • Internal/external rotation
  • Rear delt flye
  • Band pull-aparts

Training:

  1. Buffalo bar squats with Predator briefs and wraps: 425, 465, 515, 565, 605, 655
  2.  2″ Block pull: 425, 475, 515, 565
  3.  Belt squat with pause: 3×6
  4.  Cooldown.. then nothing
I held back a little in this session. There is no reason to feel good and push things this far out from a meet 13 weeks away.

It’s hard (for some) in this point in training to see the bigger picture. Lot’s of lifters already going so heavy (90% range or worse, more substantial than their best lift) for the WPO.

It’s also easy to get caught up in an Instagram comp to win over the people making predictions about the meet.

You see so and so? He’s hitting 1000lbs already! Holy shit, he’s going to squat 1500 on this meet, if he’s already handling 1000!

It was nice to put some Predator Briefs on once again, with my new Inzer 4x4wraps. They fit like a glove, and it was like riding a bike once again.

The pressure takes getting used to after a lay-off. But this will come.

Lots to work on but lots of time. Availability trumps ability and I have to stay in one piece to have a good shot at the belt.

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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.
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