Brian Carroll Week 1, day 1 – Squat/DL day

I’m back from a fantastic vacation in NC. I ate some really great food, had a full week completely checked out from work and got to spend quality time with my Wife Ria and the boys.

Anyway, back in the swing of things. Starting this mini-cycle off with 3’s, and will taper down to 2’s and 1’s. Check it out:

Normal warm-up:
a. Band flye
b. McGill big 3
c. Band squat
d. Empty bar

SSB squats, RAW with sleeves – RPE 6-7
top set of 485×3

2″ block pull – RPE 7
top set of 500×3

Belt pause squat: 4×10
Bottoms up carry: 4×50 yards each hand
Stir the pot: 50

Good day back.

Clint Smith and I are on the same training schedule right now and putting in some good quality work. This was the first day I’ve squatted/pulled in about 3 weeks and I could tell, though it wasn’t bad. I’ve posted about the obstacles I’ve dealt with. Trivial, and some self-inflicted. Probably just about all of them. Most of our obstacles are in some way our own doing. I feel the quicker one realizes this, the better the life trajectory.

For the record, I loathe the SSB bar. I always have. BUT, we do what we suck at and attack our weak-points, right? Training won’t always be fun, it’s work.

The key after a little bit of a layoff or some setbacks is having your mind right, expect it to feel off and prepare for the worst. I think as lifters we get spoiled with so many good days that we start to expect every day to be ideal. This is not realistic.

I’m glad to be back to training.

Thanks for tuning in.

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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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