Brian Carroll | Arnold XPC Training | Week 3 Day 2, 3 & 4|


10/20/Life seminar at Crossfit Wilmington Jan 23 & 24!


Full live stream video of the session:

Team Samson live bench press stream!

Posted by Brian Carroll on Monday, January 11, 2016

I’m about 7 weeks out from the Arnold & 15 out from the RPS US Open and just started precontest!

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!

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

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

Training Bench day!
3bd lockout work
added SDP
500×2 – 3bd
605×2 – 3bd
650×2 – 2bd
710×1 – 2bd

Break in of new SDP
500×3 – no boards
600×3 no boards

Incline DB press: 3×15
Bench dip: 3×15
Band fly: 3×15

Squat/DL assistance

I was feeling a little beat up here, so I changed pace a little bit

2-arm KB swing
BB shrug DOH: 405×5, 405×12 (grip PR)
Lat-pulldown: 3×15
Bulgarians: 3×15
One leg calf raise: 3×15
One leg GM: 3×12
BW squat w/band: 3×15


Good session – the 405×12 I believe is a grip PR for me. The rest is just a normal day on Wed. Felt better as I went but the above bench session worked me!

Thursday Fluff and buff

Incline DB press: 5×10 SS with Bench dip: 5×15
Band press-down: 3×15
Band fly: 3×15
Side lateral: 3×15
Hammer curl: 3×15


Quick and good session. I got this done while training ria. Feeling good and ready to squat tomorrow!

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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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