Brian Carroll | 10/20/Life | Week 6 day 1 Squat/DL | 17 weeks out from the WPO

Wrapping up 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 four weeks as squat

  • Will add belt and wraps in a couple of weeks
  • Will add briefs in about four 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 each week.

  • Will add wrist wraps and sleeves next week

Warm-up:

  • McGill Big 3
  • Side laterals
  • Internal/external rotation
  • Rear delt flye
  • Band pull-aparts
  • A little bit of hip mobility
  • Adductor activator drills

Training Week 6, day 1 Squat & DL:

  • RPE 7
  1.  Cambered bar squat: singles to 525
  2.  4″ block pull: singles to 500 – no hook double overhand
  3.  Belt pause squat: 4×6
  4.  Belt squat/Romanian hybrid: 4×6
  5.  Suitcase carry: a few trips
  6.  Walking cool-down (I got a little overheated)

 

Fantastic training day. We had a special guest in the house, Tom “Mylo” Myslinski of the Jacksonville Jags came out to eat with us and brought his humongous son, Mike out for a training session. Mike has a bright future with the knowledge and genetics his dad brings. He’s only a (going to be) sophomore and is way ahead of most his age.

Tom worked some RPR magic on some of our athletes and had an all-around very fun time training.

All of my work went about as planned, maybe even better. 500 on the cambered bar is always squirrely, as the collars don’t rotate, so I can utilize lighter weight for the same result in this phase of training.

I’ve been training my grip with copious amounts of KB bottoms up work and having not handled 500 DOH on the deadlift (no hook) my grip stood firm, may have had 550. The old school rule of thumb is if you can pull 500 double overhand, you should be good to go over/under.

I pushed the belt squats pretty hard and it killed me. Gassed me. Might have gotten me a bit overheated, so I had to take it easy on the carries outside in the heat. Again, these are the things I missed out on in prior offseason sessions. The details are the focus.

I have one more session (Today) Monday, then I have some assistance work prior to my deload. I’ll need it.

17 weeks out from the WPO. Lot’s of time to get beat-up or get stronger. It’s your choice.

 

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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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