03 Sep Training update Squat/DL – Week 3, day 1 and day 2

I’m currently training for the RPS Meet in FT Lauderdale, Oct 25. I’m at about 10 weeks out. My bodyweight is hovering around 264 in the AM, and I will slowly move toward 260 over the next couple of months, where I want it to stay.

I’m going to compete at 242, as I feel better there, overall.

For the full story of why I decided to go 242, read this: A Look in the Mirror, Part 1

Warm-up:
Mcgill Big 3
BW squats

Going into this session, I knew I didn’t feel great, so I just went in as best as I could and got mentally prepared to do some work.

Training

Squat:
465×1
briefs
650×2
Suit on, straps down
750
Straps up
910×1 – felt like crap
1000 – had issues with unracking
1050 – same

Deadlift
Played with some gear changes and mods
500×1 – 3 sets

Felt like crap….

Mcgill big 3 and called it a day.

I couldn’t get set under the bigger squats. Looking back, I changed my training some to modify for travel and this was 4th week in a row in the suit, so thats part.

The other thing was just being a little beatup overall, and this tends to manifest itself in my calves and feet. weird, right?

Also, I was experimenting with squat width, and it was a failure. Move on and adjust.

__________________________________________________________________________

I was extra fired up to bench, so I made sure to rest up and come in mentally charged up.

Bench
405×1
455×1 – 2bd
shirt on
605×2 – 2/3bd
705×2 – 2/1bd
750×1 – 1bd
815×1 half, didn’t quite graze it, but sorda did.

bench was what I was expecting. I know I’ll lose some strength being smaller, but I’m really working on maximizing my form and with wearing a tighter shirt, I stand a change in benching close to my 275pr at 242.

DELOAD TIME.

Now things are about to get hard with tons of travel.

I’ll make it work. [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]

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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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