Brian Carroll | Week 4 | 10/20/Life | Squat, Deadlift, bench deload

For those who haven’t checked out the new PRS 2.0, have a look around and be sure to let us know if you find any issues as we are still fine-tuning a few aspects. And while you’re here, make sure to check out this brand-new article: LOUIE SIMMONS OF WESTSIDE BARBELL- ONE OF MY GREATEST INFLUENCES.

As always, huge thanks to Inzer Advance Designs for their massive support over my nearly 20-year powerlifting career. Big thanks to Captain Jacked for supplying TeamPRS for the best supplements around.

I’m a little bit behind on my log. Last week, I made a trip up to Columbus, Ohio (yes the week BEFORE the Arnold) for both business and pleasure.  I’ll outline this trip in an upcoming article. Stay tuned. 

My week 4 training consisted of a deload.  As stated in this log post from last week, I skipped my week 3 deload: https://www.powerrackstrength.com/brian-carroll-10-20-life-training-week-3-of-3-bench-press-with-video/ 

As such, I felt pretty beat down during this deload but sometimes you need to push it an extra week or so as life isn’t perfect.

Saturday- squat deload:

Normal 10/20/Life warm-up

a. Bodyweight squat plus heat creme

b. McGill big 3

c. Band flye/hip airplane

d. the empty bar for a few reps

Squat: 

335×1 – 5 singles

Deadlift: 

405×1 – 5 singles

Paused belt squat:

3×10

Bottoms up KB carry: 

2x100yd

Frame carry: 

2x100yd

Suitcase carry: 

2x100yd

Done. Clint put some ‘mustard’ on our deload pulls and moved them pretty quick. For whatever reason, I can’t find the video. You’ll just have to believe me, I guess.

We had Ben Sheard and Will K in town to get a little tech work in and catch up as it’s been a while. Ben is in prep for his third equipped meet (this week at XPC Arnold) and Will is in offseason mode looking for something later this year. We worked on Ben’s equipped squat and bench press set-up as well as a few tiny things with Will’s bench. Lisa G also joined in on the fun as she’s in prep for the APF women’s pro-am in April. It’s always great to get together with like-minded people and train.

Monday – Bench deload:

Normal warm-up…

I treated this day as a fluff and buff more than anything. I moved fast, got a good pump and got out of the gym. I was leaving to Columbus and in particular-benching at Westside barbell on Wednesday so I had this on the radar.

Incline DB press

Band flye

Triceps Press-down

McGill big 3

Stir the pot

DB side lateral…

DONE.  Nothing much to update here, in and out. I’ll update week 5 training in the next day or 2 with my bench and squat at westside barbell.

Stay tuned for a couple of new write-ups!

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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