Brian Carroll | Arnold XPC Training | Week 1 Day 2 & 3 |

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I’m about 10 weeks out from the Arnold and just started precontest!

New Year Sale!

Also, as shown in the Featured pic – 10/20/life SECOND ADDITION in SOFT BACK physical copies will be ready VERY soon! Keep an eye out for this!



Since my last post, I’ve gotten on track. You can read about my come to Jesus here: Last log entry

Coming off of Saturday’s first training session, I didn’t want to get too greedy and push too hard after a couple of weeks down and off.

I decided to keep the intensity low and the volume moderate – check it out



Normal warm-up which you can read about HERE McGill Big 3

Floor press
sets of 3 to 365 then back down to 315

Pause CG bench with feet up: 315×5 top set
Incline DB press: 3×10
Bench dip: 3×15
Hammer Curl: 3×15


It all felt like crap to be honest. I’m going to chalk it up as a blessing in disguise. I have a LONG road of training ahead of me (March/April and May meets) and coming out of the gate a little slow is probably a good thing for now.

I plan on cranking up this weekend and getting into some gear both Sat and Monday.

I went and got some touch-up ink. I love getting work done – but it’s never ending. Here’s a pic of some touch-up work done on my R half sleeve of St. Michael


Normal Warm-up

Lat pulldown: 3×10
DB shrug: 3×10
2-arm KB swing: 3×10
Goblet squat: 3×6
Bulgarian Split squat: 3×12
One leg Calf raise: 3×12
DOH barbell shrug: 3×10
DB bent row: 3×10
Birddog: lots – really worked on hip extension

Good session. I’m looking forward to getting into the thick of this training cycle and putting some weight on the bar. Body is feeling good – staying on the soft tissue work. Lesson learned.

Diet is good – I’m sitting at about 265 – which is perfect. Physique is coming back to where I want it be.

I think that 2016 is going to be a great year – stay tuned for a LOT of announcements coming up.

Stay tuned for an update with some squats and deads.

Happy New Year!

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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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