Brian Carroll | 10/20/Life Offseason | Week 8 squat and bench along with Team 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.

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.

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.

Currently, I have no meets picked out but that should change soon. I’m taking my time and enjoying the process right now which is something I’ve struggled with in the past.

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

Saturday’s squat and Monday’s bench training highlights: (4.27.19 and 4.29.19)

  • Day 1 Squat: SSB sets of 5 with 100lbs in chain.
  • Heavier on Good morning than the last session.
  • Heavier on belt squat as well
  • Day 2 Bench: Floor press- no pain
  • Heavier than the week prior on both CG and regular floor press
  • added in DB OHP – no pain!

Saturday’s Squat session:

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


  • SSB with Chains: 275 plus 100lbs in chains for sets of 5
  • Belt squat: 6 plates for 3×5
  • Split squat: 3×10
  • Nordic ham curl: a few reps
  • Stir the pot: 100


Again; 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.

This week I upped the volume a bit with sets of 5 and went heavier on the Goodmornings and belt squats. I plan on ramping both of these up this offseason. I am out of shape and weak, but each week I’m getting a little bit better. Slow and steady is so cliche but it’s true.

Monday’s Bench session:

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



  • Floor press: 330×5, 375×1 (needed a nudge)
  • CG FP: 285x3x5
  • OHP DB: 5×5
  • Triceps press-down: 3×15
  • Hammer curl: 3×15
  • * lot’s of upper back and cervical sprinkled in between floor press sets as always.

I also see some progress on my bench. I went a little heavier than the last session and beat it by a little bit. It didn’t move as well, but I did increase by 10lbs.

I started to feel a little embarrassed because honestly, I was doing these weights toward the end of my time as a teenager and way more manageable; I’m supposed to be leading my group. BUT, having a few missing ingredients/healing up/rehab is the process right now, and I’m thankful to say that I have no pain in my lat and shoulder. I can deal with weak! Blue reassured me that it would all come back, and this helped to be he has gone through this a few times himself, being a veteran in the game.

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 and will stay patient.

Huge thanks to Kelly and Nate Furgeson for help with the lettering for the board and the gym (you can see these in the videos). They came out great. Big thank you to Team Samson for their help in getting the board put together and for Shane picking it up.

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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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