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

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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