27 Feb 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!
Brian Carroll
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