Brian Carroll Offseason training – Week 6, day 2 – Bench


I’m currently training for the RPS Meet in FT Lauderdale, Oct 25. I’m in offseason training and will move into precontest at about 10 weeks out. My bodyweight is hovering around 270, and I will slowly move toward 260 over the next couple of months, where I want it to stay.

I’m going to compete at 242, as I feel better there, overall.

For the full story of why I decided to go 242, read this: A Look in the Mirror, Part 1

Mcgill big 3 Read about the BIG 3 HERE:
Band Goblet squat
Band fly

I wanted to get back in my bench shirt, and start breaking in a new one as well. I have about 16 weeks of prep till the meet and want all of my gear properly broke in and fit so when precomp comes around, there will be minimal issues. As always dial in my set-up and get back on the bench, as I’ve only been floor pressing as of late.

Added new Black overkill shirt
500×3 – 3bd
550×3 – 3bd
605×3 – 3bd
605×3 – 2bd

Incline DB press with band
20 reps as fast as I could – 12 then 8

Bench dip

Triceps cable press-down

Band fly

Mcgill crunch
10×10 sec hold


My shirt is huge but that’s expected, as I’m down in weight. The black overkill material is beyond rugged and beefy. It’s a bear to break in this new gear, but I’m positive it will be WELL worth it.

I wanted to stay in the 600 range which is 70-75% of 800 and break the shirt in and put in some work. Set-up feels good, weight was light and each set felt better than the last. Most importantly, my back feels SO much better in the set-up, being lighter in BW.

The purpose of my offseason training is to knock off the rust, get better at the things I suck at and better overall as a powerlifter. The bench is a weak point, so I’m going after it. With Rudy’s help, I’ll be good.

Patience is the hardest thing to have as a strength athlete. When the road gets dark and narrow, it’s easy to jump off the path, look for something different and go rogue. Don’t go rogue, stay the course and make it happen. This takes time and will not happen overnight. Persistence will eventually pay off, but have a plan with adequate amounts of rest, weak point work and programming. You will realize your goals, but NOBODY said it would be easy or happen fast.
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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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