01 Apr Brian Carroll | Week 3 of 6 | RPS US Open Training | Squat/DL ass

Once again – I’m super proud of the team I have put together and how they handled themselves in Ohio both on the platform, off it and in general all weekend. They were a HUGE help to me and I am really grateful.

I just finished competing in the XPC Arnold Finals where I didn’t have a great showing and missed a few lifts. This left me in Second place overall.

I’ll be going head to head for 5K against Jimmie P, Tory P and Hopefully Matt M. Not sure if he can make it though.

So, I finished up my deload work and started to crank up a little bit on my assistance day. Feeling tons better and so glad I got the rest that I did.

The idea behind this day was to knock some rust off before taking some weights on Saturday.

Normal warm-up McGill Big 3

Barbell row: 5×5
DOH shrug: 5×5
DB shrug: 3×10
Pistons squat: 5×5
Leg press: 3×10
One Leg GM SS Bulgarian: 3×10

As you can see, this one was lower body focused. I tend to let my legs get pretty flat at times and this is something I have to be mindful of as I’m in the middle of a training cycle. Being that I have to work to keep my weight down, it sometimes impacts my leg fullness and mass, so the key for me is doing enough direct quad work to make sure that I keep them pumped up and full.

Here’s my plan going forward —

Saturday 4/2 –
Squats
800
900
950
1000 – RB or so – maybe a touch heavier

I need to sit back and be more aggressive on my squats. Overall more aggressive. I will be aggressive. I don’t need to go super heavy, i’ll do heavier the following week.

Deads
6″ block pull in the 700’s – RAWWWW (very good for my grip and the ‘snap’ on my dead)
form pulls with 5-600lb – full gear

Monday 4/4 –
Lots of set-up and shirted work in the 700 range. I have a few things to work on. I need to bench much better than at the Arnold.

Lots of triceps work too.

The point is I don’t need a lot of ‘strength training’ I need some tweaks in form and to reboot for a week or 2 and I’ll be ready. I’m due.

All this makes me very motivated. Something I’ve needed.

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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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