Brian Carroll | 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 ten 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! We have a few guys prepping for the RPS meet in Orlando July 27, so I have taken my training up a notch. It's been fun following along and taking preparation a little more seriously, with more of a priority on getting back in shape. I have no meets currently planned, and I'm an alternate for the WPO in October, but I can tell you that it's for the better if everyone on the roster makes it though, which 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.

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 this week. I really like this approach to dieting. It’s not a fad diet, but someone 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.

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 be all set-up and G2G. Anyway, I’ll be building back up over the next few weeks.

But, I got back to training last Saturday, so there’s that. I am also in Orlando this weekend as I write this for my teammate Steve’s first full meet. I feel that he is fully prepared and ready to go. So I had to move a couple things around with training, but I got it all in.

Saturday’s highlights: (7.20.19)

  • Day 1 Squat/DL –  moved deadlift to after squat for the 10/20/Life combo split
  • Took it easy on both
  • Worked on form, mainly and knocking the rust off

Saturday’s squat/DL session:

Normal 10/20/Life Warm-up


  • Squat: 325x1x5 with Duffalo bar
  • Deadlift: 405x1x5 from 4″ blocks
  • Pause belt squat: 3×5
  • Stir the pot: 50


Pretty solid session. I felt as if I’m about ready to go back to the straight bar. Squats felt OK, not bad, but deads actually felt very good! I was happy that they felt fast and snappy. I have a very long way to go, but I will be ticking up the volume and intensity slowly over the summer.


Monday’s highlights: (7.22.19)

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

Monday’s pull session:

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


  • Bench top set was 275 for some doubles, felt good
  • Close grip: 3×5 225
  • Incline DB press: 3×10
  • One-arm DB row: 3×10
  • Rope press-downs: 3×10
  • Hammer curl SS Tate presses: 3×10


Bench felt pretty good after a few weeks off. I have a long way to go but this is just another starting point. Shoulder doesn’t hurt, so I should be able to ramp up over the next few months, patiently.


Wed Squat/DL assistance work highlights: (7.24.19)

  • Now doing assistance work for the squat and DL now 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


  • Lat-pull-down: 3×10
  • McGill pull-up: 6 singles
  • Piston squat on belt squat
  • One leg GM: 3×10
  • Bulgarians: 3×10
  • One-arm DB row: 3×10
  • Stir the pot: 50

I’m going to like this split a little bit more moving the squat/DL together. It’s going to take som egetting used to but I feel it will be much better in the long-run.

Lastly: I have been slacking on my diet and I’m pretty heavy. A lot heavier than I should be but I’ve been enjoying myself which is important. I have to work very hard to stay under 270 and without certain ingredients in my system, it’s extra hard. I don’t feel good at this BW, but I’ll get it back down soon enough.


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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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