23 Jul Brian Carroll | 10/20/Life Offseason | Week 6 day 2 Squat/DL | 16 weeks out from the WPO
This RRR logo is now live! Get some RRR swag here!
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. As the meet grows closer, this day will become much more everchanging week to week than it is currently.
The previous 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 ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.
Saturday, for the deload, I went with Buffalo bar squats (slowly letting shoulder adapt to load again. For DL, I dropped down to 2″ blocks and went mixed grip. Yet, another adjustment for my shoulder/pec.
7.21.18 Week 7, day 1 Squat/DL deload:
- RPE 5
- McGill Big 3
- Side laterals
- Scapula walks
- Internal/external rotation
- Rear delt flye
- Band pull-aparts
- A little bit of hip mobility
- Adductor activator drills (Sexy)
- Buffalo bar squat with knee wraps and belt: 435x a few singles
- 2″ block pull: 405x a few singles
- Hip mobility work/Thoracic PNF stretch
- Core work
- * Gave carries and grip an overall a break (aka skipped it)
- Cooldown – scapula walks
Back under a regular bar (almost). No pain, or even discomfort with this and the under grip for the deadllift. The adaptation so far is promising!
I used the 4×4 knee wraps and added my Forever Inzer Belt. These changes, along with the bar made for some adjustments, but I got along just fine.
Hips are always like concrete..Mainly, the thoracic mobility I have not needed for a while certainly played a factor in my positioning. Now that arms are up at my shoulders, and not hanging down, this is another thing I need to work harder at.
Many times, you can have someone sink their butt to the ground on a goblet squat with ideal form, but put a bar on their back, and it goes to hell. This is not due to an ankle or hip mobility issues, but many times lack thoracic mobility. Keep this in mind when you are trying to beat you our your client’s hips into submission.
Anyway, this will be what my next few weeks will look like, with some Predator briefs and SDP off high boards sprinkled in during assistance work. More on this in the coming log posts.
Blue, being the dear that he is would randomly add weight to my bar when I wasn’t looking, hence the 435 on the last set or two. He thought I wasn’t paying attention.
16 weeks out from the WPO. Can you sustain your current approach until the meet?
Latest posts by Brian Carroll (see all)
- Update – what has been going on!? – Brian Carroll - October 5, 2021
- The best squat instruction top to bottom ever done - July 2, 2021
- The clearest McGill Big 3 instruction ever - June 18, 2021