01 Feb Brian Carroll | Week 4, Day 1 & 2 | Squat/DL & Bench

LOTS of tees $9.99 and under!

HUGE thanks to Inzer Advance Designs and Captain Jacked for their support! Check them out!

Currently finishing up 10/20/Life Second Edition to be released in softback March 2017. I’m also going to compete in Port St Lucie April 2

770 1bd This shirt is ready for @onlythestrong275 to do damage at the Arnold #xpc #inzer #inzeradvancedesigns #tentwentylife #1020life #1020L #fitness #buildingstrength #strengthprograms #prs #powerlifting #captainjacked #teamPRS #PowerRackStrength #SDP #nubreed #magnum #strengthtraining #equipped #powerlifting #bench #squat #dead Get #1020lifeebook here=>tentwentylife.com View many great training logs and new articles here=>PowerRackStrength.com

A post shared by Brian G Carroll (@briancarroll81) on Jan 31, 2017 at 11:06am PST

Breaking in @onlythestrong275 new shirt for him the last 2 weeks. 860 2bd #inzer #inzeradvancedesigns #tentwentylife #1020life #1020L #fitness #buildingstrength #strengthprograms #prs #powerlifting #captainjacked #teamPRS #PowerRackStrength #SDP #nubreed #magnum #strengthtraining #equipped #powerlifting #bench #squat #dead Get #1020lifeebook here=>tentwentylife.com View many great training logs and new articles here=>PowerRackStrength.com

A post shared by Brian G Carroll (@briancarroll81) on Jan 31, 2017 at 11:04am PST

Normal Warm-up – 4 part 10/20/Life custom warm-up
a. KB swing
b. McGill big 3
c. Goblet squat
d. bar for a few reps

Squat – Got back in the LUP last week
700×1 – Preds
800x1x2 – LUP + double grippers
905x1x2
Reverse band 985

Deads – Played around sumo some
Worked up to 700, still don’t like sumo that much at this time…

Leg press: 3×10
Stir the pot: 3×25

Good session. First week back in gear always sucks, but this week wasn’t as bad as some. I got the work in I needed and a nice start to the training cycle. The adjustment from briefs is a big one to a suit but still not too bad.

Bench:
410
460 – 2bd
500 – 2bd
Added SDP
590×2 4bd
680×2 3bd
770×1 2bd
860×1 2bd
770×1 1bd

Incline DB press: 145’s x10x3
DB skull variations: 3×10
Band fly/Band press-down SS: 3×15

I went a bit heavier this week as byrd was sick and he needed his shirt a LITTLE more dialed in, so I worked in it some. I bet byrd benches well in this shirt as it’s pretty dialed in. I won’t pick up and go too heavy with my bench training for the next few weeks unless he needs me to break in a new shirt or stretch his out.

My bench feels great lately with some help from Paul Key and more recently Dave Hoff has given me some advice regarding the SDP… BTW I have been hammering my triceps lately with the skull variations, and can tell the difference.

I’m excited to be able to relax and help the team at the XPC to be honest and not have to worry about lifting. I’m also very excited to release 10/20/Life Second Edition here in the next 5 weeks or so! More on this very soon! I’ll have these at the 10/20/Life booth Arnold Weekend at the XPC as well as a couple other surprises.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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