Brian Carroll | Offseason work| Week 3, day 2

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 after the total record at 242 of 2695, and squat record of 1140. My best total ever is 2730, and best squat ever is 1185 – my best individual lifts combined are low to mid 2800’s at 275. My best total at 242 is 2610 and I will be adding to that very soon.

My next meet is RPS Meet August 29, in Atlantic City, NJ. I’ll be lifting at 242.

The plan for summer 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.

Training for this competition starts now. It’s about 10 weeks out.

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This will be my second to last offseason week as I’m transitioning into a precontest phase.

I have 9 Squat, bench and Deadlifts until August 29. It’s going to freakin’ fly by, so I’m ready for it.

I’m going to do my best to make the most of my time at home with our team and dial in as best as possible.

Inzer sent me a Super Duper Phenom in time for yesterday’s session so that was awesome. It was a little big but I still got the work I needed in.

I’m also using the ‘Double Gripper Wrist Wrap’ which is pretty awesome. Super thick, but stretchy. Make sure to check them out!


The plan for the next few weeks is to work up raw and then get my work in the gear as I break it in. The final 7 training sessions will be more precontest style with less volume and more intensity.

Some aspects of this are NOT ideal for meet prep, but that’s part of the transition to new gear.

Monday – bench work

Normal warm-up:
Band fly
Shoulder dislocation
McGill Big 3

Sets of 3 to 370
Shirted: 500 3×3 – 3bd

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


As I said, the shirt was big but it was nice to get back in the gear. I have NOT set up on a bench since the Arnold. That sucked but it was part of the plan to give the body a break and get volume in floor pressing.

All in all things are good!

Next bench day I’ll be working into the 600 for more volume.

I’ll make sure to get video of the lifts as well.

The rest of this week:

Normal work on Wednesday and Thursday with my assistance work & fluff & Buff

More volume work as I break in my new briefs and suit for the squat

Same for deadlift – triples from the floor into the mid 500’s.

Things will turn-up VERY soon and I’m excited.

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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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