Brian Carroll | Week 1, Day 1 | Squat & DL Training

Saturday kicked off another 3-week mini-cycle. After reevaluating my own training, some experimentation with clients, and just sifting through Gift of Injury so many times (writing it/editing it), I’ve concluded that for me, planning more than 3 weeks at a time is too much.

At my lifting age and current demands in life and the gym, it just works better this way.

This mini-cycle I’m adding in the following:
Belt
Pred Brief
Gripper Knee-wraps
Fusion DL suit
and the SDP has already been part of my offseason prep.

Goal for the next 3 weeks:
1. To lift more weight (haha) with the addition of equipment
2. Continue to fine-tune my approach and form
3. Get used to tighter, better fitting equipment

Version/Bar of the big 3 lifts I’ll be doing:
Squat-Buffalo bar
Bench-Bulldog bar, flat bench (no more floor press)
Deadlift-2″ block pulls

Here’s Saturdays session:

Squats RPE 7 in 38 Preds
500x1x2
605x1x2
645x1x2
685×1

Deads RPE 7
400x1x3
500x1x3

Belt squat: 3×10
Suitcase carry: 4×50 yards
Bottoms up carry: 4×50 yards

I went into this session with low expectations. I hadn’t donned any powerlifting equipment since Arnold 2017, so there were a lot of things up in the air. I have to say, it went pretty well.

Squats felt pretty good, though briefs were tight. Deads, again, the suit was tight but fit well. These are the things I’m not used to- pressure and tight fits.

I accomplished much more than I was expecting, so very happy. I’ll be ramping up a little bit next weekend to beat this week.

Fun stuff.

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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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