31 Aug Brian Carroll | 10/20/Life Precontest | Week 11 day 3 Squat & Deadlift assistance | 11 weeks out from the WPO
This RRR logo is now live! Get some RRR swag here!
This week I wanted to use as a bridge to my pre-contest phase. Meaning I’m not officially starting precontest prep but kinda. I went back to the bulldog (straight, squat bar) and added more gear. Believe it or not, my shoulder felt BETTER under the straight bar vs. the shoulder saver. Go figure.
For the deadlift, I didn’t want to add too many new variables, so I pulled from the floor but didn’t add my Fusion DLer. This will come next week.
For the bench press, I worked in one of my smaller shirts, and it went well overall.
All in all things felt great! I’m excited for the next 10 weeks and with no work travel until SWIS (I’ll be wrapping up training by then), I have will give this prep my complete focus.
This 10/20/Life precontest 3 week mini-cycle (2 weeks up, 1 week deload) will consist of the following: Straight bar squats with full gear, Bench press with SDP off boards, and deads from the floor in the fusion (starting next week).
- Inzer LUP Size 2xl, Preds Size 38 and 4×4 Knee wraps
- SDP Black Size 56 and 56/54 with 4×4 Wrist wraps
- Fusion DL with Velcro & Grid, size 38
- Red/White/Blue Inzer Forever Belt
8.29.18 Week 12, day 3 Squat/DL Assistance:
- RPE 7
- McGill Big 3
- Side laterals
- Scapula walks
- Internal/external rotation
- Rear delt flye
- Band pull-aparts
- Lat-pulldown: 4×10 with pause
- Rear Delt squeeze: 3×10
- Dumbell bent over row: 3×10
- One leg KB GM: 3×10
- Bulgarian Split Squat: 3×10
- Stir the pot: 50
No really ‘heavy’ lifting goes on this day. It’s more touch-up work if you will, and I try to compliment the squat/DL day best I can and fill in the gaps.
As I’ve gotten older and subsequently more miles on the body, I have realized how important this day is and how I need to scale it back to aid in recovery, not inhibit it. It’s always a hard line to walk for me.
I find myself struggling to stay motivated on these days, but I see the bigger picture and get the work done. Wednesday and Friday (fluff and Buff) I train alone, typically; sometimes with a training partner, but most days alone.
What I’ve realized is it doesn’t matter. I need help on the other days. It’s vital that I have the Samson guys to help me in gear, spot and coach me as you can’t go it alone. Not equipped powerlifting at least. Well, I can’t and wouldn’t try.
But beyond this, especially on the light assistance days, I don’t need help, I need to be my sole motivation because, at the end of this 10-week cycle, it’s me lifting the weights and not anybody else. I must keep myself accountable, and if I don’t put in the work, it will tell on me. It always does.
Just the idea of falling short or not doing what I should be doing along the way and it being revealed is enough motivation to keep straight.
Latest posts by Brian Carroll (see all)
- Update – what has been going on!? – Brian Carroll - October 5, 2021
- The best squat instruction top to bottom ever done - July 2, 2021
- The clearest McGill Big 3 instruction ever - June 18, 2021