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

Training:

  • 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

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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