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

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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