Brian Carroll | Orlando RPS meet and 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 15 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! I've been working on a lot of things this year, one building my powerlifting Team here at PRS HQ in Jacksonville, Fl.
I have no meets currently planned; as of now, I'm an alternate for the WPO in October. With that said, I can tell you that it's for the better if everyone on the roster makes it though, yet, this is highly unlikely. I don't want to rush prep, but I will do the best I can. Regardless, I cannot commit to taking up a roster spot at this time and told some of the powers that be this very thing months ago. So I'm planning for something else, some other time, not sure when or where. As of now, I would like to be able to shoot for a qualifier next year, maybe the Semi-finals at the Arnold Classic convention center.

As always thank you to my co-brands Inzer Advance Designs and Jax Nutrition. 

I’m happy to announce that I’m now carrying the Vertical diet 3.0 in the shop, as of 3 weeks ago! I like this approach to dieting. It’s not a fad diet, but something you create, which is sustainable and enjoyable. As Stan says, “compliance is the science.” For those who would like to read more about the vertical diet, please see this article from earlier this year: Five Changes for 2019 and I’ve done a decent job at adhering to this; getting better every day! Also, if you like the belt squat rack attachment that you see my team and me using in our videos, you can grab yours here and get $50 off your purchase, taking it down to only $900!

As I mentioned in my last post, I have taken some time to get healed up and cross a few things off my TDL, which was rapidly building up. I guess you could also say that 2019 has been a to-do list. Right now, the training goals are overall health, building a good team/gym and getting PRS the way I want it so that when it’s time to push again, I’ll be all set-up and G2G.

I also got an outstanding report from the Dr. this past week after a 6mo period of adjustments for both my health and my fertility; I’m working on this article right now, but I think it will help a lot of people.

I had a couple of interruptions these last 2-3 weeks, but I’m now back on track as it’s been a jam-packed but productive summer. Last weekend, at the end of July, Steve, one of our newest members, entered his first meet. He did very well with a 600lb squat in Inzer Atomic wraps, Forever belt and Power singlet at 193. See the video above.

Saturday’s highlights 8.3.19

  • Day 1 Squat/DL –  moved deadlift to after squat for the 10/20/Life combo split
  • Ramping up slowly
  • Excited to see how my body likes going back to the combo split

Saturday’s Squat/DL session:

Normal 10/20/Life Warm-up


  • Squat: 415x1x5 – Duffalo bar
  • Deadlift: 405x2x5 from 4″ blocks
  • Pause belt squat: 3×5
  • Nordic curl: 3×3 – I suck again at these
  • Stir the pot: 50


The session didn’t suck, though I feel like I should be moving 4 plates a lot faster than I currently am on both the squat and deadlift. I’ll be adding more volume and then weight in the coming weeks. Deadlift feels pretty good still, better than the squat and bench. Deadlift continues to feel snappy.


Monday’s highlights: (8.5.19)

  • Day 2 bench: Straight weight, triples
  • Close grip bench will be my assistance over the next few weeks
  • Nothing much else will change over the next few weeks

Monday’s bench session:

  • Normal Warm-up
  • Suitcase carry
  • McGill big 3
  • Shoulder big 3
  • Goblet squat


  • Bench top set was 335 x3 – it was heavy
  • Close grip: 3×5 255 (working up each week)
  • Incline DB press: 3×10
  • One-arm DB row: 3×10
  • Rope press-downs: 3×10
  • Hammer curl SS Tate presses: 3×10

Bench feels good until three plates go on the bar, and then it feels like a mack truck. I must keep fighting and pushing through my 75-year-old test levels! Though I will write on this more very soon, I have seen a nice increase from 100 in May to 222 in July. Now I’m at least approaching the normal low range, and not super duper low i.e., 100 or less. The plan is working; I can’t try to accomplish too many things at once. As they say, you can’t push too many boulders up the mountain at once; you’ll get crushed.


Wed Squat/DL assistance work highlights: (8.7.19)

  • Now doing assistance work for the squat and DL on Wed, to allow for more recovery between squat and DL sessions.

Wed’s session:

  • Normal Warm-up
  • Suitcase carry
  • McGill big 3
  • Shoulder big 3
  • Goblet squat
  • DB press
  • DB row

*this all only takes about 12-15min at tops if I don’t talk too much, it’s a lot less than it appears.


  • Lat-pull-down: 4×10
  • McGill pull-up: 6 singles (still, I’m careful with the shoulder)
  • Piston squat on belt squat
  • One leg GM: 3×10
  • Nordic curl: 3×3
  • Bulgarians: 3×10
  • One-arm KB row: 3×10
  • Stir the pot: 50

Enjoying this split once again. I need the extra time for recovery, esp right now. Nothing much more to report on! And why it’s hard for me to write logs overall and have been coming out of a little bit of writer’s block. My training is pretty boring right now, but I’m making marked improvements in my health, as mentioned above. I have not had blood panels this good since I first got my blood done in 2008. In the past, I have seen slight elevations/deviations from what is considered normal. I’m happy to say that is not the case right now, so that’s a PR.

Wrap-up: Good full week of training. I even fluff and buffed last week! I plan on working on a speed day bench on Friday’s coming soon, with very lightweight – when my recovery is better, and I feel my shoulder is ready. Week by week I’m rebuilding the machine.

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Brian Carroll

Owner and Founder at
Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.
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