Brian Carroll | 10/20/Life precontest | Week 8 Day 1 | Squat and DL Last warm-ups

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 I’ve built some momentum over the last couple of weeks and got some solid training in. I’ve had some hoops to jump through over the last couple of months, for sure, as my weight is WAY up, so all new gear and sizes can be challenging. We found out we were pregnant in late August, so I’ve only been back on my TRT for about 2.5 months, so strength is coming back fast. BUT, I need to be realistic for December and not get ahead of myself. I have a lot of work to do before March.

The last heavy part of this cycle ended on a good note. I figured out which style I am going to deadlift, and I saw a few flaws in my squat that I was able to fix, which I’ll get to soon, below. I took last warm-ups and will only be doing raw work for the final 2 weeks of training to ensure healing up fully.

Week 8, Day 1 Saturday Squat & DL Session 

Normal 10/20/Life Warm-up


  • Bulldog bar squat: 450×1, 550×1, 700×1 briefs, added full gear: 845, 935 – last warm-up= DONE
  • Deadlift sumo in Fusion DL: 405×1, 500×1, 585×1, 675×1 — last warmup.
  • Belt squat: 4×5
  • Suitcase carry


Solid training session. My R forearm is killed, so I opted not to bench between the squat and deadlift, I feel I made the correct choice.

Squat felt much better and I was able to open up. I figured out what was binding me up so bad- The wrapping style I was using when I was lifting raw was one that wrapped the top of my leg more than the lower (toward the knee)- this is great for raw, but not in a suit, so I made this change and felt so much better. 935 moved pretty well!

I tell you what, the Inzer Ice-Blue Atomics are a bomb wrap. My favorite ever, and I’ve liked many over the years. I higly suggest picking some up. I feel they are the best on the market currently.

I pulled sumo and it felt pretty good, so that was nice. My deadlift is very fickle. Sometimes my deadlift feels good sumo, and sometimes good conventional. Being much bigger right now, sumo feels like the way to go.

My openers will probably be around 1050, 750, 716 or so, just to make sure to get in the meet. I will be lifting at 308, and not cutting a lb. This takes a lot of pressure off of me.

Raw work for me here on out over the next 2 weeks. Huge thanks to my team for their help this training cycle, can’t do it without a great and dependlable team!

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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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