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

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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