Brian Carroll | 10/20/Life | Week 5 day 1 Squat/DL | 18 weeks out from the WPO

Week 2 of 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. So far, sets of 5.

  • 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 5, day 1 Squat/DL
  • RPE 7 for this day
  • Will add belt and wraps over the couple weeks
  • Briefs in about 4 weeks
  1.  Cambered bar squat: 425×2
  2.  4″ Block Pull: 405×2
  3.  Pause Belt squat: 3×6
  4.  Romanian hybrid belt squat: 3×6
  5.  Suitcase carry: 3 trips, super fast pace


It’s officially feeling like summer now. Saturday morning sessions are always a ton of fun but they will challenge your heart and gut a bit.

It feels normal again to train the lifts near competition their form. When I get out of my training rhythm it impacts the other areas of my life and throws it out of whack.

17 training weeks away from the WPO. I have mapped out my intended training path, along with getting my diet and supplements in order. All of this is tentative and contingent upon various moving parts, but I have a plan.

Training is my #1 focus aside from the obvious relationships and duties right now. I have not been this way for a long, long time. I’ve let far too many distractions (stuff shouldn’t be or isn’t my concern) pull me away from what I love to do. In other cases, I’ve tried to take on too much. This is not going to happen anymore.

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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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