Brian Carroll | 10/20/Life precontest| Week 1 Day 1 | Squat and deadlift with video

I've recently switched to a pre-contest approach using the 10/20/Life method. I've only been back to training for about 25 weeks, and shoulder has been cooperative, 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. Blue and I will be competing in December to qualify for the WPO Semi-finals/XPC Worlds. I need to achieve a top 30 by coefficient to qualify. The goal is not to peak for this meet, but to get a total.

Week 7, Day 1 Saturday’s Squat & DL Session 9.28.19

Normal 10/20/Life Warm-up


  • Squat with 300+lbs of chain. Top set of 3 with 415, 1 single with 505.
  • Deadlift 6″ block: 405×3, 500×3, 585×3 – no belt.
  • Dipped on assistance work and went to eat Sushi*

*gear used:

Inzer Atomic Knee wraps 3.0M

Inzer 13mm Inzer Forever Belt Red+White+Blue size XL

Inzer knee Sleeves XT size XL 

Feeling better each week that I’m squatting and working in the knee wraps-it’s been an adjustment. For this cycle, I’m going to get in my gear less for a few reasons I outlined here in this video. 

The chains are freaking heavy but it’s making me stay tight. We will keep chains for the next few weeks, then I’ll be going only free weight as I make my way toward the meet.

Maybe every other week or every third week I’ll get in full gear. I think it will be a fun change as has the accomidating resistance work. As I say, the priciples remain the same, but the details need to evolve.

Next week I’ll be adding in briefs to go with my wraps, then the following week as long as I feel OK, I will go full gear to see where I am. I don’t need to be at 100% for December, but for March.

As far as the bench shirt, I might throw it on this week for some assistance work. Let’s see how I feel.


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Brian Carroll

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Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.
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