Brian Carroll | 10/20/Life precontest | Week 4 Day 1 | Deload Squat/DL

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 a coefficient (Glossbrenner) to qualify. The goal is not to peak for this meet, but to get a total. Blue will be joining me as he attempts to

Over the next couple of weeks, I’ll be adding in more Inzer gear here and there but will not be doing as much gear as I have in the past. For this cycle, I’m going to get in my gear less for a few reasons I outlined here in this video. I’ll do some raw work some weeks only, others I’ll do partially equipped, some weeks overly equipped. For example: Week 1 was raw, Week 2, briefs and wraps. Week 3, this week is full gear. It’s nice being back in gear.

Deload: Week 4, Day 1 Saturday’s Squat & DL Session 10.19.19

Normal 10/20/Life Warm-up


  • Belt squat: 5×5
  • Stretching (hips and thoracic spine)
  • More core work
  • Foam rolling


This day I did very little. The last 3 weeks we’ve pushed hard, but it was time for a deload. Deloads aren’t always fun, but this one was. It was a rainy day, and I didn’t feel like training so it was perfect. I did some foam rolling and some recovery stuff and then went back inside to sleep for another 4hrs or so. Sleep is one aspect that I need to focus on the next year, for sure!

All of the guys are deloading this week as well, so we are going to get some work in gym done i.e. Diamond Plate on the walls. I’m still going to get some DB pressing in and such the rest of the week, and will likely squat this Wednesday, since I will be missing this weekend (I’ll be in Chicago) in briefs and end my deload a little bit early.

I’ll probably stick with chains for another couple of weeks but less overall chain. I’ll work up to an RPE 8 in briefs, not sure what weight that will be! Might sneak in a deadlift too. Likely in the rack.


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Brian Carroll

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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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