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

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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