Brian Carroll Precontest Week 9, day 3

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
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

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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