Brian Carroll | 10/20/Life new Offseason | Week 2 Bench press with voiceover training video

I'm currently training in an offseason approach using the 10/20/Life method. I've only been back to training for about 20 weeks, and shoulder has been excellent, with very few roadblocks and setbacks. Huge thanks to Andrew Lock for the help in my shoulder progressions and understanding a better way to incorporate more efficient cervical, thoracic, and rotator/shoulder training into my approach. Still so much to learn! I've been working on a lot of things this year, one building my powerlifting Team here at PRS HQ in Jacksonville, Fl.
I have no meets currently planned; as of now, I'm an alternate for the WPO in October. With that said, I can tell you that it's for the better if everyone on the roster makes it though, yet, this is highly unlikely. I don't want to rush prep, but I will do the best I can. Regardless, I cannot commit to taking up a roster spot at this time and told some of the powers that be this very thing months ago. So I'm planning for something else, some other time, not sure when or where. As of now, I would like to be able to shoot for a qualifier late this year and then maybe the Semi-finals at the Arnold Classic convention center.
I will be attending the WPO Finals this year in IL. It will be nice to sit back and have no pressure at a high-level meet.

As always thank you to my co-brands Inzer Advance Designs and Jax Nutrition. 

I’m happy to announce that I’m now carrying the Vertical diet 3.0 in the shop! I like this approach to dieting. It’s not a fad diet, but something you create, which is sustainable and enjoyable. As Stan says, “compliance is the science.” For those who would like to read more about the vertical diet, please see this article from earlier this year: Five Changes for 2019 and I’ve done a decent job at adhering to this; getting better every day.. Still working on the sleep aspect! Also, if you like the belt squat rack attachment that you see my team and me using in our videos, you can grab yours here and get $50 off your purchase, taking it down to only $900!

I’m now back on track as it’s been a jam-packed but productive summer. About a month ago at the end of July, Steve, one of our newest members, entered his first meet. He did very well with a 600lb squat in Inzer Atomic wraps, Forever belt and Power singlet at 193, Modern raw.

Dondell Blue and I have tentative competition plans for late this year and early next. He’s looking at the XPC the day after the Semi’s. Both we both have to get qualified. I think I need about a 2500lb total to make the top 30 or so.

8.26.19 Monday’s training highights week 2 

  • Week 2, Day 2 bench press – Doubles, like Saturday’s squats
  • Using the average bands set-up under bench
  • Using Inzer Atomic wrist wraps and Inzer Elbow Sleeves XT

Monday’s Bench session

Normal 10/20/Life Warm-up


  • Bench: top set 290×2 – RPE 10 – really screwed up and went too heavy AGAIN
  • Close grip (same bands) 3×5 – 200
  • Incline DB press: 3×10
  • Chain Triceps extensions: 3×10
  • Spud strap press-down SS Hamer curl: 3×10
  • Forward sled drags: 4x50yd


Man, LOL – 2 weeks in a row of overshooting these freaking bands. I had to have a little bit of help on the second rep of 290, as the first one went slower than expected. These bands pull seriously hard, but I need to do better.

Blue took 330 + the bands for 3 sets of 2. Which is a crap-load at the top.

The volume on assistance work is really getting me in decent cardiovascualar shape, especially with the heat. Along with the 3×10 min walks a day and sled drags. My bodyweight is sitting at a heavy 290, and I need to come down about 10lbs or so. The problem is the night eating.

I’m due for a deload now, but will be pushing this weekend and Monday, then will be taking the much needed deload. With all the band tension, there’s a good chance I’m a little over trained right now. There’s no meet close, I’ll just keep close tabs on my indicators and I should be good.

I’m going to be transitioning into gear soon, as I implement with assistance work in the coming weeks i.e. speed pulls from the floor in gear, and close grip board presses in the SDP. I still need to put this shoulder injury behind me a little more. Good news is these crazy bands have not been an issue for my shoulder.

Right now, I’m looking at a December meet, just to qualify and take as few attempts as necessary to hit what I need to to qualify. I might just do it at 308, which is something I’ve wanted to do for a long time as I’ve only benched at 308, but never competed in a full meet. I’d like to put some numbers up in that class but of course lift at 275 for the larger meets.

During the last 5 years, if I even approached 275 in bodyweight, my body (not just my back) would let me know right away — and at this time, I don’t feel bad at 290, though it’s a little bit too heavy.  I’ll be working on finding the perfect bodyweight over the next 7months.

I’m really looking forward to going to and lifting at the Arnold without having to cut a massive amount of weight, especially with all that goes on during the week and how crazy it is.

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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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