25 Jul Brian Carroll: Offeason Week 6 Squat/DL Training with Video
Big thanks to CaptainJacked.com and Inzernet.com for supporting TeamPRS and PowerRackStrength.com!
After 3 months of lack-luster (or lack thereof) training post Arnold, I’m following the offseason Combo template straight out of the 10/20/Life book for the next 10 weeks. The only modifications I’m making is low reps with the squat and deadlift, but normal higher (4/5) reps with bench. I’ll make up the total volume on my assistance work concerning the squat/DL. I have no meet plans in sight.
Right now, I’ll be honest: I have a lot of travel coming up and it will be hard to get all of my sessions in. But, when training time is available to me, I will be on track. Diet is really on track, and better than it’s been in a long time. And you know what? I feel so much better too – not just mentally but physically (not aesthetic wise but joint-aches are gone). I was beginning to think that I was never going to get back in the swing of things post extended-break. I’ll be 36 next week. To some, it ain’t old. But squatting over 1000lbs for 12 years tends to age one quicker.
Article soon – but right now here is the focus: Overall GPP (get in shape), quad power, triceps power, core stability and grip strength (using an opposite grip for a bit). I’ll outline thoroughly what I’ll be doing to attack weaknesses soon. But for now, lots of carries, stir the pot, overall assistance work to attack tri’s, and pulling opposite over/under grip which after 10 years of not switching, is a challenge.
Normal Warm-up
A. Band fly/Band shoulder dislocation
B. McGill big 3
C. Goblet squat
D. Empty bar x20
Saturday 7.22.17
Goals for squat and pull: singles to RPE 7
Squat: top set of 455×1
Dead: top set of 455×1
Assistance:
B. One leg GM: 3×10
C. Suitcase carry: 70lbs KB for 200 yards per side
C. Stir the pot: 80
Slowly starting to feel like a lifter again. Form is being grooved better and I’m planning on working with my nemesis for the next few months (SSB), as it’s the only bar I can’t get comfortable with. Deads continue to feel weird with my flipped grip, but it’s necessary. I used to be good about flipping my grip (over/under) every couple of years but that got lost in the shuffle. Now it needs some attention? I’ve noticed some imbalances in both my forearm development and power, but more than a normal deviation in my back musculature as well.
We all know July birthdays are the coolest (mine is next week). Happy birthday to two leaders:The only reason I’m still lifting to this day is because of Stu McGill – someone I consider a great friend as well as collaborator in our new book to be released this summer “the Gift of Injury.”
One main reason I even got into powerlifting was because of this guy’s book “Coan: The Man, the Myth the Method” that I bought in 2000ish. He’s inspired so many, and has lead the way for us all.
I’m thankful for both of these great men who are both awesome pioneers for strength and athletic resilience.
Brian Carroll
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