Brian Carroll | 10/20/Life | Week 4 day 1 Squat & DL | 19 weeks out from the WPO

Starting another 3-week mini-cycle. This cycle will consist of the following:

Cambered bar squats for triples/doubles then single/deload

4″ block pulls – same rep scheme the next 4 weeks

Stability bench – might do more repetitions since this is more of ‘rehab’/transitional at this point but same idea.

  • 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 4, day 1 Squat & DL
  • RPE 6 for this day
  1.  Cambered bar squat: triples to 315
  2.  4″ block pull: 315 for a few sets
  3.  Belt pause squat: 4×6 – going up in weight each set
  4.  Romanian DL hybrid: 4×6

SMOKED. There is just no substitute for free weight and the demand it creates for stability. I love the belt squat and the different variants, but there is just no comparison. I’m writing this on Monday afternoon, and I am sore head to toe, in a right way.

I’m looking forward to the next few weeks as I ramp up the RPE and the weight.

19 weeks out. I’m excited about this entire training cycle/process. I’ve needed this time off. No more overcommitting, no more running on fumes like the last few meets. Boundaries are in place.

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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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