18 Sep Brian Carroll | Week 3, days 3 & 4| Squat/DL assistance and fluff and buff|

I just finished a very poor showing at the Battle of the boardwalk in NJ where I bombed on the squat. I’m currently dialing in my squat technique and will stay in some equipment over the next few weeks to dial in technique that is still new to me and I’m adjusting to.

I’m very motivated to do so. I’ve written about FAILURE being the biggest motivator for me. And it’s worked, once again.

I’ve come full circle and I’m back with Inzer Advance Designs, just like I was from 2006-2009 where I did some of my best lifting ever. I’m very excited about the opportunities this brings me and my team.

I’m after the total record at 242 of 2695, and squat record of 1140. My best total ever is 2730, and best squat ever is 1185 – my best individual lifts combined are low to mid 2800’s at 275. My best total at 242 is 2610 and I will be adding to that very soon.

I will get the squat and total record, even if takes 20 more tries. Support from family, friends, my team and Inzer will help get me there. I just have to execute.

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Staying on my adjustments weekly (sometimes 2 weeks) and my soft tissue work daily.

Ok, I’ve had a pretty awesome 2 weeks of training and I plan on making it last for another week.

I’m going to log my Squat/DL assistance day and my Thursday Fluff and buff day.

Wednesday:

Normal warm-up
Band fly
McGill big 3

McGill chins: 12
Barbell Rack Row: 5×5
DB shrug: 3×10
One arm/ two arm KB swing: 3×12
Hammer Curl: 3×10
Piston Squat: 5×5 to 505
Leg press: 3×10
One leg KB GM: 3×10

Great session. I can really see and tell that my legs are really filling out with this direct quad work! Feeling good overall and happy with the progress I’ve made in the last few weeks and the changes that I’ve made.

Thursday: Fluff and buff

Normal warm-up

Band fly: 4×15 – over hand and under
Band press-down: 3×12
Band punch-down: 3×12
Skull with Key press: 3×15
Hammer curl: 3×10
Incline DB press: 3×10
Side lateral: 3×10
DB upright row: 3×10

Another good one with a sick pump, bro. Haha. But really, it felt great and so is my body. I really tend to despise these light bb days bc I feel like I dont accomplish much but really, it’s exactly what I need right now with recovery, a little more direct pec and shoulder work and attacking my weak areas.

I’m going to throw my Leviathan Ultra Pro on tomorrow and will take some weights as I work on a few things that were incorrect last cycle. I’ll post the video tomorrow night.

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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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