12 Oct Brian Carroll Precontest Week 9, day 3

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

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
Band fly

On Wednesday, I was still trying to settle back in from traveling and the big weekend. I needed to stay active and put some work in, as much as I wanted to just rest. Once I got going, I felt great – which is pretty much always the case.

After my normal warm-up, I went with some KB swings (I do these SUPER light, like 30lb with one hand) and open up my hips and warm-up my back. I really don’t see a reason to do these super heavy, especially when ‘swinging’ is involved, but that’s just me. At all depends on the goal, I get it.

Training:
Mcgill pull-ups: 20 singles – fast paced
Front squat (Piston style): 3 sets of 5
Barbell shrug: 3×10 DOH
Standing leg extension w/band: 3×15
GHR: 3×10
Mcgill crunch: 10x10sec hold
Rolling plank w/side bridge: 1 minute rounds, 3x – this was fun

This felt really good to do. Nothing was too heavy, but I felt much better as I progressed through the session.

Saturday was scheduled to be my last heavy lower session, so I wanted to be in good shape both physically and mentally going into this one, so all light and fast paced work.

The whole “under trained” state that I posted about 2 weeks ago has worked to my advantage. I feel great, rested and mentally ready for this meet. The key was having 2-3 weeks to prime my body and get some work in and I did just that. I might be onto something with this at 5-6 weeks out, but as I preach in 10/20/Life – the envelope has to be pushed at some points and some overtraining reached in order to have some hyper-recovery and get the rebound effect going into the meet with rest.

Lets see how the meet pans out, and that will really tell me something. [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]

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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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