06 May Brian Carroll | 10/20/Life Offseason | Week 9 squat and new things on the Horizon
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!
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. However, we do have 3 lifters competing in Holly Hill, Fl this July. Thomas, Steve, and Zach; all lifting at 220, 198 and 242 respectively. Dondell Blue and I are really enjoying the new blood in the gym, as well as passing on whatever we can to the newer generation of lifting.
I’m also stoked to mention that Dan Bell, holder of a top raw total in the world with a 2458 total at SHW will be joining us to train from time to time as he just moved to Fl, about an hour and a half south of us. With this 100lb weight advantage, I’ll try to keep up with him but in GEAR!
Since we will have an SHW lifter in the near future, We will be looking to fill a few spots of 165 lifters, 275, 308. If you are wanting to grow, and learn for free and train with some of the best and most experienced group in the south. The requirements are simply to want to help, learn and get better. No level of strength is necessary, just the willingness to commit to the process and dependability; non-negotiable.
Saturday’s highlights: (5.4.19)
- Day 1 Squat: SSB sets of 5 then 3 with 100lbs in chain.
- Heavier on Good morning than the last session, once again.
- Heavier on belt squat as well
- Added nordic curl to the scheme. These will be my four staples for squat over the offseason.
Saturday’s Squat session:
- Normal Warm-up
- Suitcase carry
- McGill big 3
- Shoulder big 3
- Goblet squat
- SSB with Chains: 315 plus 100lbs in chains for sets of 5
- Belt squat: 6 plates for 3×5
- Good morning: 3×5 – 315 no belt
- Nordic ham curl: 3×3 – with a slow eccentric (3-4 seconds)and concentric
- Stir the pot: 100
I think once I’m back to around a 600 squat (raw), and a 405-floor press, and 500lb good morning. I will start pushing the intensity a little more. For now, I’m progressing each week and will stay patient.
This week I upped the volume a bit with sets of 3 with 315 (sets of 5 lighter on previous sets) and went heavier on the Goodmornings and belt squats. The Nordic curls killed me, I need some work with those. Big thanks to Thomas for coaching me on them.
The May heat wall may have hit us Saturday a little bit, so it’s time to get my air conditioning plan in action so we don’t have to bury anyone in the marsh behind my house. I plan on getting a 12,000 BTU floor unit to help keep us alive.
Brick by brick, week by week, day by day and session by session we will get back to where we need to be.
My verse for this week: 1 corinthians 15:58
“So, my dear brothers and sisters, be strong and immovable. Always work enthusiastically for the Lord, for you know that nothing you do for the lord is useless.”