Brian Carroll | 10/20/Life Precontest | Week 3 day 1 Squat and bench deload | 8 weeks out from the WPO

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I officially started my prep 9.1.18, and the goal was to start getting my body used to the Inzer gear, load and pressure that will be coming over the next ten weeks.

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This first 10/20/Life precontest 3 week mini-cycle (2 weeks up, 1 week deload) consisted of the following: Straight bar squats with full gear, Bench press with SDP off boards, and deads from the floor in the fusion.

  • 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
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The first part (3 weeks) of my training cycle went well. This week is a deload and the timing is perfect. I think a few things had me feeling off the last week so taking it easy on training was not a bad idea. 

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9.15.18 Saturday Week 3, day 1 Squat/DL deload 

Warm-up:

  • McGill Big 3
  • Side laterals
  • Scapula walks
  • Internal/external rotation
  • Rear delt flye

Training:

  1.  Squat: 335×1 – couple of singles
  2.  Belt squat variations: 6×5
  3.  Core work
  4.  Walking cooldown
9.17.18 Monday Week 3, day 2 Bench press deload – Didn’t train

Saturday, we put down some new carpet for our platforms at Samson, and I was experimenting & trying to figure out which shoes I wanted to squat in for the rest of the cycle. I’m considering Vans as they grip well. Thank you, Shane, for grabbing the rug. It feels MUCH better and more stable.

The combination of new shoes and new carpet had me fired up as my unracks haven’t felt good in a while. I have a feeling they will be improved this weekend so will my stability. I will update more after Sat. I don’t believe any flat shoe (prob different for heeled only shoe) is right and stable for an extended period (more than a cycle maybe 2), and I need to be better about being proactive as they tend to wear out faster than I notice.

Monday I felt like crap. NOt sure what was going on, but I decided not to train and already today, Wednesday, feel much better. I think stress and getting back to some heavy, intense lifting paired with not sleeping well got me. I have to be better!

Over the last two days, I have caught up on sleep and will be very selective in what I do over the next six weeks of training. I have to be!

I should be good to go for Saturday as I approach 80, and 85% on the squat and deadlift. It’s hard to believe this workout will be only seven weeks out! Where has the time gone?

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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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