Brian Carroll | 10/20/Life precontest | Week 6 Day 2 | Bench 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 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.

Ok, so last squat/DL session things seemed to come together pretty well so I was hoping to ride the wave into a good bench session. Last week’s bench was garbage so I was optimistic about this one!

Week 6, Day 2 Monday Bench

Normal 10/20/Life Warm-up


  • Bench with Iron Wolfe bar: 325×1, 415×1, 465×1 off the 3board then tossed on the SDP: 555×1 – 5board, 635×1 – 4board, 685×1 – 3board, 735×1 – 2board, 775×1 – 1board
  • Paused CG bench with feet up: 3×3
  • Triceps press-down: 3×10
  • Ring triceps extensions: 3×10
  • Grip work/plate pinches


MUCH better session than last week’s junk. I made a couple of adjustments; 1. Locked my shirt in with my belt which kept it down 2. Drank more water  (during the day) and worked on not letting my air out.

I’m currently in a stock size 60 shirt and it’s pretty big but I want to be able to for sure get one in before I get too crazy. Afterall, this meet is a tune-up and qualifier.

All of the weights felt good/light and we are actively working on the 3-man handoff because some of the newer guys haven’t done them very much in the past but they are catching on quick. Great group of guys!

I have a couple more bench sessions then I’m going to shut it down for December. Blue hit a nice 525 and is looking pretty good for December. I’m glad to see it!

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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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