Brian Carroll | 10/20/Life precontest| Week 3 Day 2 | Bench press with video

I've recently switched to a pre-contest approach using the 10/20/Life method. I've only been back to training for about 25 weeks, and shoulder has been cooperative, 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. 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 (Glossbrenner) to qualify. The goal is not to peak for this meet, but to get a total. Blue will be joining me as he attempts to qualify for the XPC meet, Arnold weekend-- the day after the WPO men compete.

Over the next couple of weeks, I’ll be adding in more Inzer gear here and there but will not be doing as much gear as I have in the past. For this cycle, I’m going to get in my gear less for a few reasons I outlined here in this video. I’ll do some raw work some weeks only, others I’ll do partially equipped, some weeks overly equipped. For example: Week 1 was raw, Week 2, briefs and wraps. Week 3, this week is full gear. It’s nice being back in gear.

Week 3, Day 1 Saturday’s Squat & DL Session 10.12.19

Normal 10/20/Life Warm-up


  • Bulldog bar: Bench with 200+ in chain raw to 325 with a pause
  • Shirted bench with 200+ in chain 375 x2, 465×2, 555×2 – 3board
  • DB Floor press: 3×10
  • Ring tri-extension


Bench feels pretty good and like the squat, I feel very stable at a higher bodyweight. First I started off with some raw work in, then threw the shirt on and really earned my deload. Pushing for 3 weeks is about my limit right now, so I need to pay attention to this.

The shirt, which is a size 60 3ply feels pretty good and is not far off from where I need it to be. The sleeves are huge, but I can get those tightened up soon. I’ll likely end up in a 58 when I lean down some and don’t weigh 300lbs.

Weight didn’t feel heavy in my hands, so that’s a good thing. In total at the top, I have about 800lbs-ish. I need to handle a lot more than this in the coming weeks. Next time in the shirt, I’ll work down a board and add some more weight. I kinda want to keep some chains in over the next few weeks but I haven’t decided.

I’m not quite sure what I’ll be doing for my deload week this week, but I will figure it out soon. I’m traveling next week (WPO) so that will interupt training a little bit, but I’ll figure it out. I’m thinking belt squat work, then DB’s for bench.


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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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