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

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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