Brian Carroll | 10/20/Life precontest | Week 7 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. My strength is still lacking on the bench, but I hope for its return by march.

I’ve been able to string a few decent sessions in a row. My squats were very high, so that’s going to be a focus next week. I now have a few things I need to work on in the bench, which I’ll get to below. But, all in all, a good session.

Week 7, Day 2 Monday Bench

Normal 10/20/Life Warm-up


  • Bench with Bulldog bar: 325×1, 415×1, 485×1 off the 3board then tossed on the SDP: 555×1 – 5board, 635×1 – 4board, 685×1 – 3board, 735×1 – 2board, 805×1 – 1board, 755-1bd
  • Incline DB press: 3×10
  • Triceps press-down: 3×10
  • Ring triceps extensions: 3×10
  • Grip work/plate pinches


Productive session. Feeling a little beat down right now but honestly not that bad. My R forearm extensor is wrecked. I forget how hard the end of a training cycle can be. I’m literally sitting here laughing as I’ve been trying to figure out why the hell I’ve been so tired lately. DUH. 4 weeks of pretty heavy training for the first time in a year. I’ve been taking naps every day and having a hard time getting out of bed.

As for this bench session: I need to keep my belly up, not flatten out, and make sure NOT to raise my head. I was a little heavier this week, 307, so the size 60 SDP fits a little bit tighter. We are still working on the 3-man handoff and coordinating it, but all the handoffs felt pretty good on Monday.

I have one more equipped session this weekend; then I will be doing only raw stuff for the last couple of weeks. 805 felt pretty good in my hands, and for only being ‘back at it’ for about 2.5 months, it’s all coming back. As for the deadlift, I’ll find out Saturday how I’ll pull at the meet (sumo or conv) because I have no idea. It’s a little bit fun flying by the seat of my pants for this one.

I’ll probably take last warm-ups on all 3 lifts this weekend and then I’m done with the gear until the meet. This won’t be easy for me, but I’ll get through it. Next update I have will be a short article I’ll be writing this weekend. Thanks to the team for the handoffs, the support and helping me get through this cycle. I’m very thankful for you all.

The following two tabs change content below.
Avatar photo

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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!