Brian Carroll | 10/20/Life Offseason | Week 7 update

I'm currently training in an offseason approach using the 10/20/Life method. I've only been back to training for about six 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!

Lots of cool things on the horizon this year. I have to say that I don’t do well with change but I’m learning to embrace it (as hard as this is). I have a new group of athletes coming over to the house (PRS HQ) and I must say that it’s been a great change for me. I needed a change in scenery, and energy – we all do after a long period of time.

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 a new article on Friday.

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.

Last week’s training highlights:

  • Day 1 Squat: 3 plates on SSB for many singles with 100lbs in chain.
  • lighter on Belt squat than previous weeks up to 4 plates and light band for paused reps
  • Day 2 bench: week 3 of floor press – worked up to 325×5 and 365×1
  • Still focusing on strengthening the shoulder and creating more stability
  • Day 3 deadlift: Singles with 500lbs. This lift feels off, and it’s because I’m out of shape!

 

Last week’s training went well overall. It’s hard to believe how bad my squat feels, but each week it feels a little better. Right now the focus is on building a decent GPP base with more volume on the SSB and belt squat to gain my ‘minimal strength’ back once again.

I think once I’m back to around a 600 squat (raw), and a 405 floor press, I will start pushing the intensity a little more. For now, I’m progressing each week.

Saturday’s Squat session:

Normal Warm-up

Suitcase carry

McGill big 3

Shoulder big 3

Goblet squat

Training:

SSB with Chains: 3 plates for a few singles

Belt squat: 4 plates for 3×5

Split squat: 3×10

Nordic ham curl: a few reps

Stir the pot: 100

I’m working chains on the squat with the SSB over the next few weeks. I will continue to ramp this movement up until I’m approaching the 600lb total range and then will re-evaluate. I have a long way to go.

Monday’s Bench session:

Normal Warm-up

Suitcase carry

Bottoms up KB press

McGill big 3

Shoulder big 3

Goblet squat

Training:

Floor press: 325×5, 365×1

CG FP: 275x3x5

Incline DB press: 3×10

Triceps press-down: 3×15

Hammer curl: 3×15

* lot’s of upper back and cervical sprinkled in between floor press sets.

Floor press felt much more snappy than it did the prior two weeks. I feel like I’m starting to gain more strength and stability in the area, and the bar path is feeling more natural again. I then did a few sets of Floor press close grip to follow-up the floor press, then lots of upper back and triceps work. It’s good to handle three plates for five reps again!

 Wednesday’s Deadlift session:

Normal Warm-up

Suitcase carry

Lock-pull-down

McGill big 3

Shoulder big 3

Goblet squat

Deadlifts felt a little slow, but I think it’s more from not being as committed to training as I have in the past. The deadlift is a HUGE mental lift, and sometimes I have realized that I just am not feeling the pull and need to take some time away from it. And then sometimes you need to just shut up, stop planning every single detail and lift.

Right now, I’m only training three days per week, and have not been doing my optional 4th day fluff and buff. I have tried to scale back my training not just because I am healing up an injury, but making the transition into a new gym and team as easy as possible. I look at it like investing in my future lifting and business. It’s been a fun process, with a ton more to do. I will step it up more in the coming weeks but right now, I’m spread pretty thin.

On another note, I just got back from Denver, CO. Good news: the food is fantastic, bad news; gained 13lbs in 4 days. I left weighing at 264 and came back at 277. Not good. My Wife Ria and I had a fantastic time in Denver as we got to go to Red Rocks for two different concerts, back to back days; Stick Figure and 311. I’ve listened to 311 for the last 20 years, so it was refreshing to experience them live for the first time. Of course, the food was terrific, and I enjoyed it.

I plan on getting back on schedule after missing a few days of training with the vacation and dropping some of this bloat. I’m now back on a diet, and should be feeling better in a few days. My next training session is going to be a light fluff and buff today (Tuesday 4.23) and then some deadlifts with the team tomorrow.

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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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