Brian Carroll | 10/20/Life precontest | Week 5 Day 2 | Bench press Flop

I've recently switched to a pre-contest approach using the 10/20/Life method. I've only been back to training for about 30 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 for his first meet in about 10 years. I will be lifting at 308 for the first time besides a bench only meet or two.

I will be gone later this year for 2 weeks for work, and won’t be able to ‘powerlift’ so this is going to throw a wrench in my plans for the meet on Dec 7 but I will still have plenty of training in. But, it’s an opportunity I cannot pass up. I will stay on a good diet, and have plenty of time to get the raw work done that I need to do. More on this soon.

As my last update said, travel has tossed off my training schedule some. This session was complete garbage, btw.

Week 5, Day 2 Wed Bench

Normal 10/20/Life Warm-up


  • Bench with Iron Wolfe bar: 325, 415 then added SDP 550, 685, 775, 825 – miss and miss
  • Sat and complained x10


I didn’t feel very good on this day but I made myself bench. I don’t know that is was the right choice but it’s done now. I was in a sour mood and frankly tired. Nothing went right and I kept losing my air and about passed out a few times. Nothing felt light, it all felt very heavy. My forearms are now smoked too!

The takeaway from this: be grateful that I’m healthy enough to lift, have a great place to lift and finally that I get to do it so often. If I have a bad day on occasion, then so be it, it happen.

I have a few weeks of big lifts coming, so I need to move forward. I really didn’t even want to do this entry but it’s necessary if I’m being honest about my training. Like I said a few posts ago, this cycle is a bit of an experiment and I have no idea how it’s going to go.

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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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