Brian Carroll | 10/20/Life Offseason | Week 9 day 1 Squat/DL | 14 weeks out from the WPO and a change in plans

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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 10 weeks going into the WPO.

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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

 

 8.4.18 Week 9, 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.  Squat with buffalo bar + Inzer 4×4 knee wraps and Inzer Forever belt – to with 50lb jumps: 600×1
  2.  2″ block pulls: 100lb jumps to 600×1
  3.  Light belt squat: 3×8
  4.  Easy conditioning + cooldown

 

So glad to be back under the bar after a couple of down weeks. I will admit, I hate squatting with knee wraps. I feel I get next to nothing out of them and feel weaker in them vs. sleeves. That said, it takes time for me to be able to sit back into them.

Deads and squats felt better as I went, though. Shoulder held up, and no issues afterward.

I am looking forward to getting back into some Inzer gear in the upcoming next few weeks, but there is no rush. 14 weeks is a LONG time.

I have also decided since I weigh low 270s, which is my absolute threshold these days, I will not be cutting for the WPO.

I will work on coming in as healthy as possible at this weight. I wish I could be 290+ like the old days, but I cannot handle the load. On the flip side, I can’t keep my weight under 269 without seemingly starving myself. As I’ve cut 30lbs off and on for the last 15 years, I’m over it and want to focus on being healthy.

I’ve been eating so good, and I feel too good at this bodyweight to mess with slimming down so much and coming in weaker than I should. Tucker has been so impressive, so I will continue down this path and see where it leads. This offseason has been very productive, and I have added a great deal of muscle, so here it is.

Either way, you look at it, I have a juggernaut in Middleweight: Kalle who is challenging to say the least LOL to beat via coefficient but maybe not as daunting as Hoff is at 308. Either way, If I’m on and they are way off, I’d still need a lot of help. I’m going in to lift heavy and do what I can to win, regardless.

Let’s see what happens.

 

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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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