Brian Carroll | 10/20/Life | Week 3 day 1 Squat & DL Deload | 20 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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I trained on Friday with my wife Ria, and then we went to the beach after to finish-up the week before heading to Orlando for the PHAT/SPHEM for the NHL. I was scheduled to speak on Saturday, so I had to move a few things around.

I took the deload squat/DL and combined with my typical fluff and buff every Friday, and got it done.

Note: 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 off the bone 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.)

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  • 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: Week 3, day 1 deload week 
  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. Belt squat 4×8 – super light
  6. Goblet squat: 4×8
  7. DB press: 4×10
  8. Rope press-downs: 4×10
  9. Modified skull crusher: 4×10
  10. 2-arm band press-down: 4×10
  11. Left-arm double band triceps extension: 4×10
  12. Stir the pot: 100

Great session, and son it is getting HOT. It’s certainly easy to break a sweat now, which is good.. Until you can’t stop.

The shoulder and pec are right (will be progressing back to bench press now), the weekend went well, and my talk had a nice response. Huge thanks to Stu McGill and Nelson Ayotte for having me down to speak on Gift of Injury.

We will have a special guest this weekend at Samson, and I’m looking forward to moving toward a more normal offseason training approach. 20 weeks out. The timing couldn’t be any better.

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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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