13 Jul Brian Carroll Offseason training, Week 7, day 1 – Squat/DL with VIDEO

I’m currently training for the RPS Meet in FT Lauderdale, Oct 25. I’m in offseason training and will move into precontest at about 10 weeks out. My bodyweight is hovering around 270 in the AM, and I will slowly move toward 260 over the next couple of months, where I want it to stay.

I’m going to compete at 242, as I feel better there, overall.

For the full story of why I decided to go 242, read this: A Look in the Mirror, Part 1

Warm-up:
Mcgill Big 3
BW Squat
Goblet
KB Swing

Goal:
Deload day, but I still wanted to work on form and get some volume in, without pushing things too hard. I’ve been feeling good, even with the loss in BW so I want to stay on this train of positive momentum and not get too greedy.

Training:
Squat
325×1 – multiple sets – form check
415×1 – few sets – form check

Sumo dead
315×1 a bunch, flipped mixed grip back and forth

Pause squat
2×6 – super light

Reverse Sled drag
150 yards roughly, light weight

Overview:
Hips feel better not too tight, body feels good overall and session went well. Depth is getting better and I’m feeling more natural again in both the squat and dead. Dead has not felt this smooth in years. Of course, it’s still light and there are many factors as to why. One of them is my back being in better shape, and two – Better leverage for now. We shall see.

I’ll be on the deload all week, and will be pounding the mcgill big 3, as I get ready to travel a bit and lift some.

I wanted to make the sled drags more fun, so I came up with the idea to insult the person who’s pulling at the time – to provide incentive to get done faster. This was fun, but unfortunately we had to put music over it as it was not too nice. Fun stuff!

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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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