Brian Carroll Offseason Week 4, day 2 Bench

I just finished competing at the XPC Arnold Finals 3/7/15 where I totaled 2610@242 and won the overall. I did not achieve ALL of my goals but I’m still happy with the results, not content.


I’m now looking to possibly compete at the RPS Atlantic City meet in August at 242. This will be another fun challenge for me as I will have a unique travel schedule throughout the summer. I will be having Adam Driggers and Jonathan Byrd keeping me accountable week to week when I’m in town starting at about 10 weeks out to ensure I’m getting adequate work in since my time home with the crew will be limited. I’ll also be enlisting the help of Scott Paltos and Beth Thomas to keep an eye on my programming while traveling and when to push and when to back off.

I’ll also bounce some things off of Daniel Dalenberg, Clint Smith and Zane Geeting here and there.

The plan is to take my heavy weeks while home, and working raw and in briefs while gone on the road. Too many distractions while traveling to ensure that I’ll be on point and have all I need to go over 1k on the squat.

team 1020life

See all these 10/20/Life t-shirts and hoodies in picture above! You can order them HERE

This spring, summer, AND fall, Team PRS will be covering a good bit of the United States doing SEMINARS AND CLINICS so make sure to check our schedule to see if I’ll be near you! If you are interested in having our team come to you, contact me here:


I’ll be heading to Kansas this weekend with my man Jonathan Byrd and my girl Beth Thomas for a seminar in Salina, Kansas! The turnout seems to be very good but there’s still a few spots yet. Hit me up for any details!

JB, Beth and myself will get some training in and plan some of our offseason programming and precontest – the August RPS meet for me in particular.

Monday’s bench training:
Normal warm-up….

I feel like I needed a little bit of a deload, so I did

Floor press:

Incline DB press:

Flat DB press:

Super set – Band fly – rolling planks: 3×15
Super set – Push-up – Bench dip: 3×15
Band press-down: 3×25

That was it. Felt a little under the weather over the weekend but it could have been a number of things but I took a light day to be sure.

I AM STILLLLL SORE from last Saturday’s session. All that one legged crap smoked me and I’m so out of shape. I haven’t done any one leg work (aside GM’s) since working with McGill due to the fact that twisting my pelvis for the first bit was not recommended to me by Stu. As long as it doesn’t irritate my back, I’ll keep this in 2x per week.

Looking forward to getting completely in the groove as I’m almost there. Walking about 1.5 miles per day and feeling better by the day. The break was much needed but it’s time to get serious again.

The following two tabs change content below.
Avatar photo

Brian Carroll

Owner and Founder at
Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.
Avatar photo

Latest posts by Brian Carroll (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!