Brian Carroll precontest training: Week 10, day 1 – Last heavy lower

10.20.life poster

I’m currently training for the RPS Meet in FT Lauderdale, Oct 25. I’m at about 2 weeks out.

Weight has stabilized between 264-267 without too much effort. Once I cut out the crap at night, I should drop down to 260 pretty easily, but I dont want to do that now because I feel good, and my gear fits well at this weight.

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 squats
Goblets

14 days out: Last true heavy day for squat and deadlift, so I wanted to feel a little weight on my back, but really work on dialing in my deadlift form.

Training:
Squat
500×1
650×1 – briefs
800×1 – full gear
910×1 – full gear
1000×1 – same – form is better each week

Dead
425×1
565×1
655×1
725×1
DONE – felt good

Mcgill big 3 – and lots of yard work.

Happy with how this training cycle ended up with the squat and dead. I really held back on the dead to save it for the meet. There’s a change I could pull both ways at the meet, as I feel more explosive conventional, but the sumo is much easier on my back. The good news is I have options.

I have a heavy bench on Monday, then I’m going to wrap up the training cycle with some volume assistance work and then taper it down as I prepare to start cutting weight. Yay!
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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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