19 Aug Brian Carroll Precontest training: Week 1, day 2

I’m currently training for the RPS Meet in FT Lauderdale, Oct 25. I’m in offseason training (for another 2 weeks) and will move into precontest at about 10 weeks out. My bodyweight is hovering around 264 in the AM, 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

Warm-up:
Mcgill Big 3
Push-ups
Band fly

I’ll lay out my plan in another post in the near future, but I’ve talked about how I’m going to squat/bench/dead on the same day many times this prep cycle. It’s really just an experiment and I’m sure some will work great, some will need some adjustments.

Today is the ‘bench assistance day’

Training:
Band fly: 3×15

Explosive push-up
10 sets of 5 – slow eccentric, fast concentric – squeezing pecs

Incline DB press:
3×12

Side lateral:
3×10

Band skull:
3×15

Bench dip:
3 sets almost to failure

Birddog:
lots

As I’ve talked about, the main ‘meat and potatoes’ training is taking place on Saturday to condition my back (mainly benching then deadlifting).

It’s working well so far, but it’s only a couple days in (although I did do this in some offseason training). Last nights work went very well. More like a supplemental/BB session, but it’s how I’m programming it right now. Felt good actually.

I have a FULL week to recover between Sq/be/dl sessions and this is something that I’ve wanted to play with for a while.

3 birds one stone: condition my back with big 3 lifts on same day, but at the same time, allow for recovery with a week between the ‘hell day’ and hammer my weak points on the other 2-3 days. win/win/win.

Will be work to make this come out right, but I’m all about challenges.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

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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