Brian Carroll | 10/20/Life new Offseason | Week 4 Bench press with video voice-over

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 (Sub-scap and Supra tears), with very few roadblocks and setbacks along the way. I've been working on a lot of things this year, one being building my powerlifting Team (Team Samson) here at PRS HQ in Jacksonville, FL. Another big focus has been my health, odd; I know since I'm 300lbs, but my blood work is outstanding.
I haven't posted a total at 308 ever, so I'm going to do that along the way somewhere, which will be fun. Hell, maybe even SHW to make it five classes with top totals. Just to say I did it.
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 enjoyable to sit back, watch, and have no pressure at a high-level meet.

Week 4, Monday’s Bench Session 9.9.19

Normal 10/20/Life Warm-up


  • Bench w/ average band under bench: top set of 3 290, single with 325
  • Close grip bench with same bands: top set of 235×5
  • Incline Swiss bar with chains: 3×5 – was gassed by now
  • Chain Triceps extensions: 3×10
  • Spud strap press-down SS Hamer curl: 3×10
  • Forward and backward sled drags: 4x50yd


Good news! I didn’t miss a lift this week. I had a couple weeks of overestimating what I could do.  I tripled what I missed for a double just 2 weeks ago, so that’s solid progress. The 325 plus the bands was pretty heavy, but Blue tripled it. My goal is to *try*to hang with Blue on the raw squat and bench over the next bit of time, so when I’m 100% back in the game, and in gear, I will see a nice carryover. Dude is getting big and strong right now.

My strength is climbing pretty fast, but I’m pacing myself. I’m back on my prescribed HRT, and things feel so much dang better. I didn’t have a pump for over 6months. Felt like I was almost wasting my time, though I was not; I was putting down another great base of strength.

My plan is to do another week of bands, beating what I did this week and then deloading before moving to chains. At this point, I may add in some shirt work as assistance work (close grip), maybe some briefs too.

I’ve been religious about pulling the sled, no matter how I feel after training. This has been a nice change instead of doing only carries for a long time; I admit that I became stagnant. I’ve changed a lot with my training details, though the principles are the same and consistent; I’ve enjoyed adding more bands, more chains and switching up assistance work. Steve, Shane, Blue, Tom and Dave have been fantastic training partners.

One more heavy week to go, then a well deserved deload.

Looking forward to having a couple of the older crew come join us in the coming weeks.

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Brian Carroll

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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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