Brian Carroll | 10/20/Life Precontest | Week 6 day 2 Bench press deload | 5 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.

We are now less than five weeks out from November 11.

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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 LUP and 4×4 knee wraps, Bench press with SDP off boards, and deads from the floor in the Fusion.

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The first part (3 weeks) of my training cycle went well. So far so good on this second mini-cycle too as this is the second “up” week which wrapped up last Monday 10.1 with some benches in the 90% plus range off the 2board. 

I’m now in my deload week and recovering from the second wave (3 weeks) as I prepare for the home stretch and final three weeks of the push starting this Saturday.

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10.6.18 Saturday Week 6, day 1 Squat/DL deload

Warm-up:

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

Training:

  1.  Flat DB press: 4×10
  2.  Bench form work – 235×1- 5 singles
  3.  Incline DB press: 4×10
  4.  One-arm band press-downs: 4×10
  5.  Walking cooldown

 

For those following along, for this cycle, I’m working off my goal percentages and staying pretty much week to a week straight out of the 10/20/Life book with the template progressions, every 3-week deloads, etc. but one significant change would be multiple single-sets vs. rep-sets of triples and doubles.

Another par for the course deload on Monday. Feeling pretty good and better than I did earlier this week.

I have quite a bit of work to do the next couple of weeks, but I have a great support team around me, and they have my back and will keep me in check.

As I’ve said, this weekend and next will let me know where I stand and what adjustments I’ll need to make and focus on until the meet.

I truly appreciate all of the help Adam, Clint, Kieth, Filipe, Mike, Blue, and Shane have given me this cycle and the sacrifices they have made to help me out.

Last thing: don’t miss SWIS 2018 Oct 26-18 2018. You will never see a line-up again for such a great price. For three days right now it’s only $710!

I’m looking forward to this weekend as Stu, and I will be presenting on Saturday am. I will also be a part of a panel with Kaz, Eddy, JL, Ken W on old school powerlifting vs. new school.

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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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