Brian Carroll | 10/20/Life precontest| Week 1 Day 2 | Bench with video

Blue and I will be competing in December to qualify for the WPO Semi-finals/XPC Worlds. I need to achieve a top 30 by a coefficient to qualify. The goal is not to peak for this meet, but to get a total. I will be competing at 308 for the first time but will drop back down to 275 for future meets.

Week 1, Day 2 Monday’s Bench 9.30.19

Normal 10/20/Life Warm-up


  • Bench top set of 235×3, 285×2 plus 220-ish in chain
  • Added SDP shirt Size 60: 5boardd-375×3, 4board-415×3, 3board-465×3+ chains
  • Incline DB press: 3×10
  • Triceps pressdown with bands: 3×15


Like the squat on Saturday, the bench was HEAVY. I fell to some peer pressure and went heavier than I should have and doubled 285, when I should have went lighter and did a triple.

After I finished my raw work, I moved on to SDP work with varying grips as the shirt was stretching. I had a couple training partners wear this shirt for about 10 sets before I slid it on and started with a 5-board, then down to a 3 by my last set.

The good news is my shoulder felt fine with the wider comp grip in the shirt/felt good in the shirt overall (I was concerned about both). I was a little worried after not loading it that heavy for 11months that it may get grumpy, but even 4 days later I have zero pain.

Great session, very happy with the progress.

The weight loss is still a work in progress (diet is good but snacks)–lot’s of cool things on the horizon that I’m excited about in training and in life, so it’s not a huge concern at this point. Simply dropping about 5-7lbs has made a massive difference. I want to carry about 285-90 with the same BF composition as I carried at 265.

Tossing Pred briefs on this weekend and will be cranking it up a little bit! I’m thinking around a 600 triple and 700 single plus chains. We shall see.

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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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