Brian Carroll | 10/20/Life Offseason | Week 13; and it finally happened….

I'm currently training in an offseason approach using the 10/20/Life method. I've only been back to training for about ten 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! We have a few guys prepping for the RPS meet in Orlando July 27, so I have taken my training up a notch.

Though I still struggle with my motivation to get after it right now, it’s coming back. My latest blood work has shown that my T levels are still way below normal at a whopping 100. Surprisingly, I feel pretty good. I felt the urge to get after it this weekend on the squats for the first time in a long time.

The last couple of weeks, I’ve wanted to push the intensity as the guys are cranking up for the meet in July. I’m training alongside them and pretty much following what they are doing, and so has Blue, which is a great push for all of us. I’m feeling more like myself though I still don’t have my explosive first gear, I think my second and third gears are better now. It will all come together even better than before, I 100% believe that.

We have added some accommodating resistance to the mix with bands and chains to switch it up. I see that though I’ve used bands some over the years for the bench via Paul Key, and using the overload method with reverse bands; I have not entirely used them the way that I should, or nearly as often. I can already start to feel the benefit, and I feel silly for not adding them in more in the past.

I feel that I was in a rut with my training for years, looking back, and wanted to hit my goals and just be done with it. I needed a break, and this break has allowed me to do a full reset and take a few steps back to see the bigger picture. I’m going to write an article about some of the changes here soon. I’m not going away from any of my tried and true principles; what I am going to do is add more variety and step out of my comfort zone.

My plan for writing is as follows: new training Logs on Monday (minimum, some days more) a rant or update here or there on Wednesday and an original article on Friday. I have failed at this to be honest, but I’m working on getting better organized.

Make sure to read my latest article which can be found HERE on my author page where I discuss my time with Team Samson and the direction I’m going forward with my team. I think it’s going to surprise a lot of you.

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

Monday’s highlights: (6.3.19)

  • Day 1 Bench
  • Back to bench press – changed bands
  • Moved to CG bench for assistance with same bands
  • The overall volume of assistance work is up – skulls added
  • Instead of DB work to follow the main moves, we went with Swiss bar incline press

Monday’s Bench session:

Normal 10/20/Life Warm-up


  • Bench press: 225x3x3 w/bands that weren’t easy
  • Close grip bench: 185x3x3 w/same bands
  • Incline Swiss bar press: 3×6
  • Rope press-down: 3×12

Felt like my leg drive is the best it’s been in a while. The bands are forcing me to do this, which is excellent. My set-up still isn’t there, but it’s getting closer. Again, I’m working on building a more solid foundation.


Wednesday’s highlights: (6.5.19)

  • Day 2 Pull: conventional this week w/bands changed this band set-up too
  • Belt squat piston style
  • Added some lat pull-downs
  • Worked quad as assistance work/hams on Saturday

Wed’s Squat session:

  • Normal Warm-up
  • Suitcase carry
  • McGill big 3
  • Shoulder big 3
  • Goblet squat


  • 405x1x5 singles with light bands
  • Belt piston squat with Spud harness: 3×8
  • Lat-pulldown
  • One-arm DB row: 3×10
  • Nordic curl: 3×3 with 3 seconds eccentric

I decided to go back to conv, and it felt good. My hips were a little beat-up needed a little bit of a break. I did feel a bit more explosive this week, thank God. As I say, it’s a work in progress right now. All in all, this was a very productive training session.


Saturday’s highlights: (6.8.19)

  • Day 3 Squat: Duffalo bar with chains
  • went light on GM’s
  • Heavier on belt squat
  • Moved split squat to this day

Saturday’s Squat session:

  • Normal Warm-up
  • Suitcase carry
  • McGill big 3
  • Shoulder big 3
  • Goblet squat


  • Duffalo bar belt and Inzer Sleeves XT – double to 415, then 455, 505×1 – w/150 in chain
  • Suspended Good morning: 3×5 225
  • Belt squat: 5 plates for 3×6
  • Split squat: 3×10

This session, as I hinted at before, was a perfect one. We all started getting after it from the first lift. It certainly helps when everyone is motivated and locked in, and Saturday, the energy in the gym went up a notch. On another note, the chains felt very good coming off the bands, and I LOVE the Duffalo bar. It’s a fantastic transition from the SSB then eventually back to a straight bar. Very convenient for those with aged shoulders. Highly recommend.

After this week’s bench and deadlift, I will be deloading for a week as I travel to NYC to do a seminar. If anyone is wanting to come, here’s the information:

WHEN: Saturday, June 15th
WHERE: 10 Hanover Square
NY, NY 10005 @completebodygym
COST: $350
Presented by @peter.nyfitness#nyfitness
REGISTER by calling: 9178732711

Thank you to everyone who supports what we are doing!

The following two tabs change content below.
Avatar photo

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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!