Brian Carroll | 10/20/Life | Week 5 training update with video

I'm currently training in an offseason approach using the 10/20/Life method. I've only been back to training for about four weeks, and shoulder has been excellent, with very few roadblocks and setbacks. Huge thanks to Andrew Lock for the help in my shoulder progressions and understanding a better way to incorporate more efficient cervical, thoracic and rotator/shoulder training into my approach. Still so much to learn!

Lots of cool things on the horizon this year. I have to say that I don’t do well with change but I’m learning to embrace it (as hard as this is). I have a new group of athletes coming over to the house (PRS HQ) and I must say that it’s been a great change for me. I needed a change in scenery, and energy – we all do after a long period of time.

My plan for writing is as follows: new training Logs on Monday (minimum, some days more) a rant or update here or there on Wednesday and a new article on Friday.

Stay tuned for Friday’s new article which can be found HERE in my author page where I discuss my time with Team Samson and the direction I’m going forward with my team. I think it’s going to surprise a lot of you.

Last week’s training highlights:

  • Day 1 Squat: 4 plates on SSB for multiple singles
  • Heavier on Belt squat than previous weeks up to 6 plates and light band
  • Day 2 bench: Moved to floor press vs reg bench – worked up to 285×5
  • Still focusing on strengthening the shoulder and creating more stability
  • Day 3 deadlift: we had more of a work day and put in some new flooring, so I didn’t deadlift – only light belt squats and assistance work.


I don’t feel all that great right now with my lifting for several reasons I won’t go directly into, but you can say I haven’t felt this ‘off’ in about 15 years. You can likely read between the lines here. The reason for ‘feeling off’ is personal, but I have goals in mind that have made this necessary.

Mentally, I feel great, honestly, never better and invigorated to train, but my body is weak and doesn’t feel that ready. Just little aches and pains that I have significantly masked over the years by numerous agents are now presenting themselves. Nothing big, but there is always a price for the things you do.

If you’re still reading between the lines, I don’t have plans to compete right now, with nothing directly picked out though I have plans to compete when the timing is right. I hope the schedule will be proper by the end of the year, but we will see.

With that said, I got a little bit better last week working over four plates on the squat, heavier on the belt squat (which I do love). The SquatMax MD is by far the best product to simulate the squat and deadlift that there is IMO with the difference being the direct line of drive (weight under you) vs. being out in front by pulley or lever. The belt squats I have used in the past either bother my knees or my hips due to the angle of the mechanism being out in front as it’s just unnatural.

I also changed up my bench movement and moved to Floor press. I worked up to 285×5, and it felt pretty good. I’m just slowly getting back into pressing heavier, though I can do more, it doesn’t mean that I should – can doesn’t = should. Another lesson I’m learning every day.

I’m looking forward to building this movement over the next few weeks and then revaluating.

Be on the lookout for the Team Samson article Friday HERE, as well as a new direction with the Q&A which I feel many of you will appreciate! Both this Friday, stay tuned!

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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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