Brian Carroll | 10/20/Life Precontest | Week 7 day 1 Squat and Deadlift | 4 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 four weeks out from November 11.


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.


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 Monday 10.1 with some benches in the 90% plus range off the 2board. 

I just finished my deload week – recovering from the second wave (3 weeks) as I’m now on the home stretch and final three weeks of the push starting 10.13.18


10.14.18 Saturday Week 7, day 1 Squat/DL 


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


  1.  Squat – 645 (briefs), full gear: 740, 840, 940, 1040 – racked and called it a day.
  2.  Deadlift: 700×1 (around an opener)
  3.  Suitcase carry: 4 trips
  4.  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.

I’m going to go ahead and forget about this training day. On 1040, the bar rolled on the unrack and didn’t feel very good on my shoulders, lat, and biceps, so I racked it and shut down the squat.

My biceps tendons weren’t happy pulling, so after the 700 I shut it down. Nothing was painful really, but a little shift with a bar on your back is not good, and my body let me know.

I typically have about 2-3 training days like this which are a complete wash, so other than it pisses me off, I didn’t let it bother me too bad and started focusing on Monday’s bench session to make up for it.

If I didn’t have bad day or two, I would be worried.

Moving forward.

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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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Brian Carroll

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Brian Carroll

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