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2.84K viewsSeptember 6, 2017

Anonymous April 15, 2017 0 Comments

This goes along with the unable to do a pull up question in a sense.

Just starting my first round of 10/20/L and doing a few off seasons as I’m quite detrained. Anyway. I was approached about how since I couldn’t do any dips or pull ups and few push ups, I should skip weight training and just focus on being able to do that. This was coming from a strong powerlifter. Due to the fact you could put pushups, inverted rows/pull ups and negative dips/dips in your warm up (not to mention work on them during deload weeks) this seemed really odd. I suppose I’m looking for some validation here but I feel I’d come to the source for their take. The other issue they mentioned was 1 weeks for a PR as a novice (even after 3 years) is “insane”.

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Answer 1 · 2017-04-20T10:59:53+00:00

I agree with both Dean and Brian. A few weeks of general fitness (walking/ calisthenics/ midsection work) will get you ready to start an off-season. Remember, this is all RPE based, so it is only as hard/ heavy as you perceive it to be. For the main work, focus on technical proficiency and for the accessories/ assistance, really focus on the weak areas you outlined. Another solid choice would be to take advantage of the Coaching services here on the site and have one of us guide you though the process.

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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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Answer 2 · 2017-04-17T16:08:42+00:00

Jordan,

I don’t quite understand your question. But I’ll be putting out an article on what I’ll be doing going forward as I’m quite de-trained myself. I haven’t trained since the end of Feb. And if you don’t count the Arnold as training (which I don’t – it’s competing) then it’s almost been 2 months. I personally am going to ease into it.

I do think you should be walking, doing core work and bodyweight stuff before you jump right into an offseason.

As far as the other lifter and him being strong, that doesn’t mean hes is smart of seasoned, or even knows what he is talking about.

Please clarify what you are asking in both of your questions.

Thanks.

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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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