26 Jun Brian Carroll Week 3 Offseason: Deload

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I’m following the offseason Combo template straight out of the 10/20/Life book for the next 10 weeks. The only modifications I’m making is low reps with the squat and deadlift, but normal higher (4/5) reps with bench. I’ll make up the total volume on my assistance work concerning the squat/DL.

Normal Warm-up
A. Band fly/Band shoulder dislocation
B. McGill big 3
C. Goblet squat
D. Empty bar x20

6.19.17 Bench deload

I opted to not use a barbell this week for deload and instead:
Incline DB press: 5×12
Skull crushers: 4×10
Band fly: 3×15
Bench dip: 3×15
Side lateral: 3×10
Hammer curl: 3×10
Stir the pot: 60

DONE.

I was pretty killed from the long weekend which was APF senior nationals here in Jax. It was a great meet and seemed to be a major success. We ran a booth and introduced some new items that went over well. Between working the booth and running around making sure our lifters were taken care of, I was quite exhausted. So the deload was much needed!

Danny Bellmore, Keith and Jason aka Labrat did very well. Wayne always runs very good meets! I wont steal their thunder, so make sure to check out their logs.

Wednesday 6.22.17 Squat/DL assistance deload

Normal Warm-up
A. Band fly/Band shoulder dislocation
B. McGill big 3
C. Goblet squat

A. Standing DB row: 3×10
B. DB shrug: 3×12
C. Barbell rack row: 5×5
D. One leg GM: 3×6
E. Goblet squat: 5×3
F. Bulgarian SS: 3×10
G. Stir the pot: 60

Sweated like a whore in church during this one. Humidity is crazy right now, so being hydrated is very important obviously. This one felt good, finally starting to resemble a powerlifter again.

Saturday 6.24 Squat/DL deload
Normal Warm-up
A. Band fly/Band shoulder dislocation
B. McGill big 3
C. Goblet squat
D. Empty bar x20

Squat:
225×1 – 6 singles
Deadlift:
225 – 6 singles
A. Piston squat 3×6
B. One leg GM: 3×6
C. Suitcase carry: 400 yards total

It’s sorda sad how sore I was from Wednesday’s split squats, so it was good timing for the deload. Grooves are feeling much better and not so forced.

I’m going to outline what my focuses (attacking weak points) will be over the next few months in an article soon.

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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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