Brian Carroll | 10/20/Life precontest | Week 6 Day 1 | Squat and 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 30 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 for his first meet in about 10 years. I will be lifting at 308 for the first time besides a bench only meet or two.

Ok, so the previous week’s squat and DL went pretty well, but my bench didn’t hardly even get out of the gate. I was hoping to forget about that session and get some good training in. It went pretty well overall, check it out:

Week 6, Day 1 Saturday Squat & DL Session 

Normal 10/20/Life Warm-up


  • Bulldog bar squat: 450×2, 550×1, 700×1, added full gear: 865×1, 1005×1, 1075×1
  • Rack pull from below the knee with mini-band: 500×1, 605×1, 700×1, 785×1 (added straps)
  • Sumo pulls from the floor: 315x1x5
  • Belt squat: 3×5


Some improvement in depth and overall session from the week prior. I’m getting used to a straight bar once again on my back as well as straight weight. Nothing felt too heavy, so this is good. I need to work it lower each week on the squat without compromising my form.

Dead felt powerful and snappy too. I hate using straps, but since we are using an older Texas powerbar out of the rack, I probably wouldn’t have held onto the 785 plus the bands pulling. I like this move and will see how it pays off.

For whatever reason, I wanted to pull sumo, so I pulled some singles at 315, which felt pretty good. Like I said, I’m experimenting with this cycle. I’ll be working from the floor more but heavier over the coming weeks.

Soon, I get to go overseas to work for a couple of weeks with a client. This is not the best timing considering the meet, BUT it’s an opportunity I cannot pass up. So the next few weeks and sessions will be important. Especially since we have Twins coming in April 2020, I need all the work I can get, honestly! And I’m very grateful for the opportunity.

I have also been seeing a lot of in-person clients for their back (this is becoming a lot of my day to day work) as they come into Jax to work with me for a few hours. It’s typically the little things they are missing (that’s keeping them in pain i.e. movement patterns and imporoper progressions and regressions) from Back Mechanic and Gift of Injury.

If you are interested in doing this, hit the red button on the right (contact request) or email me at

Things are starting to come together a little more not just for my training cycle, but our group as a whole. We have anywhere from 6-7 guys training every night, so the vibes are very good these days and everyone is here to work. Big thanks to the guys for their help with the gym and with my training as equipped lifting is something you cannot do alone!

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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