15 Jan Brian Carroll Squats, Deadlifts, and an update with video

I’m back from a fantastic vacation in NC. I ate some really great food, had a full week completely checked out from work and got to spend quality time with my Wife Ria and the boys.

Anyway, back in the swing of things. Started this mini-cycle off with 3’s, and will taper down to 2’s and 1’s. Check it out:

Normal warm-up:
a. Band flye
b. McGill big 3
c. DB press
d. Empty bar

So week one went off without a hitch. I had confidence going into week 2 that I would be much stronger and ready. Also much less sore the subsequent days after! I was correct.

Squat with SSB RPE 7-8-doubles then a single
worked up to 435×2 then decided to find a single
435×1
485×1
535×1
585×1

Deadlift from a 2″ block-same plan RPE 7-8 (doubles then a single)
405×2
455×2
500×2
585×2
635×1

Belt squat: 4×6 with a pause

Admittedly, I skipped the rest of the assistance training I had planned which was carries and Stir the pot. I wasn’t gassed but I felt that I had pushed the envelope just enough for the day and would not stand to gain much more. Plus I had to go take a dump. Everything felt light and I’m really getting back into the swing of things, mentally.

The second video is of Filipe smacking me to ‘wake me up.’ Usually, I advise a nice slap to the traps and in the past, this has worked well for myself and many others… But I have 5 herniated discs in my neck and it doesn’t like getting jolted anymore, so I have to improvise. Like we discuss in Gift of Injury, you don’t need to play the KO game, just something to piss you off to get a charge of adrenaline.

Very happy with these two weak points becoming ‘much less of a glaring weakness.’ Both still need some work but it’s getting there. I’m going to take this week to evaluate (benching tonight) and see how I would like to see my next 3-week cycle playout, ideally. But I first need to get through this week, then my deload week to know for sure.

My tentative plan is to soon add my Inzer Forever belt as well as some Predator briefs back n the mix. This COULD change.

Concerning training on the other 2 days: I really don’t post about since they are usually repetitive and kinda boring. That said, I’m really attacking my weak points on these days (Wednesday and Friday) and will start posting these as I’ve joined the local Powerhouse gym and have access to some machines that will really come in hand for me.

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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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