Brian Carroll | 10/20/Life | Week 2 day 3 Squat & DL assistance | 21 weeks out from the WPO

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Announcement: Our first Gift of Injury course (Dr. McGill and Myself) is scheduled for Columbus, Ohio on December 1, 2018, at The Spot Athletics. This excellent facility, owned by Legend Powerlifter, Business Mogul and Strength Authority JL Holdsworth in Dublin. You can register HERE.

I want to give a shoutout to Inzernet.com and CaptainJacked.com for their support and backing. Support the companies that support our sport!

If you haven’t yet, check out my new series of articles “my greatest influences,” please see the links below:

Louie Simmons- One of my greatest influences 

Dondell Blue- One of my greatest influences 

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As some of you have read, I am working on some weaknesses and imbalances in my shoulder capsule. This has been something I have worked around (or ignored the dull pain in my rear delt during the squat) for years but it finally reared it’s ugly head a few months ago when I almost ripped my pec of the bone literally raising my arm.

I’m slowly getting back to regular training, but it’s currently focused around correcting this issue and attacking my weak points.

  • Warm-up: General 10/20/Life warm-up, as usual, each day includes but not limited to: Breaking a sweat, McGill big 3 and always band pull-aparts and shoulder band/DB work.
  • Training:
  1.  Side laterals: 4×10
  2. Rear delt flye w/squeeze: 4×10
  3. More band pull-aparts (did them in warm-up too)
  4. 2-arm DB row w/squeeze: 4×10
  5. Neutral grip lat-pull down with stretch and squeeze: 4×10
  6. Leg extension: 8×10
  7. Bulgarian Split squat: 3×10 – piston style
  8. Rope press-downs: 4×10
  9. One Leg GM: 4×6
  10. 2-arm rope press-down: 4×10
  11. Left-arm double band triceps extension: 4×10
Again, nothing too sexy but it is a must. I look at this time as investing in my body and my future pain management. 21 weeks out.
As you can see, I’m doing rear delt work every single training session now also a full body training circuit of sorts. I have been keeping the pace fast to ensure not getting too fat since the intensity of upper days is so slack vs. what it typically is.
I’m getting treatment 2-3x per week on my shoulder and doing rehab every single day. It’s funny because my tightness has nearly gone full circle 360degrees around my body front the front of my R shoulder to the back of my left shoulder, trap, and levator scap, scalene, and SCM.
While I’ve been correcting some imbalances, I have also seen a significant improvement in my posture and evenness shoulder to shoulder from a side, front and back relaxed posture.
Huge thanks to Dr. Amy, Dr. Mary D and Dr. Crosby for tag-teaming me. If you’re in the Jax area, look them up depending on where you live.
Dr. Amy Bernstein: (Mandarin)

Tri-Dimension Spinal Rehab

Dr.  Adam Crosby: (Beaches)
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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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