Brian Carroll | Precontest Week 2, day 2 | Bench work

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.

Training for this competition starts now. I have about 9 weeks in each lift to get things right.

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Week 1 has went well so far. It’s never fun breaking in new bench shirts, especially the SDP but I’ve been through all this before.

I’m in a 58 3ply right now and at first glance, it’s far too small… (so you think) But after 3-5 sets in this, you quickly see how this shirt molds to you and conforms to your shape.

By the end of the session,it was apparent that I need a smaller shirt to start in BUT this will be a great opener shirt once I get the arms taken in a touch.

The goal for the day is to work up to an RPE 7 raw off chest and then work the new shirt for multiple triples to a top set of 7 RPE.


Added 58 3ply SDP
500×3 – 4bd
610×3 – 4bd
680×3 – 2 sets – 3bd
680×3 – 2 sets – 2bd

Band fly: 3×15
Bench dip: 3×15
Band press-down: 3×15

I was supposed to do close grip work but I was gassed so bad from set after set. I will for sure NOT skip it next week.

As you can see from the video, the shirt stretched a GREAT deal between set 1 and the last set. I really do love this shirt and I look forward to dialing this in over the next 8 weeks.

I have a couple of smaller shirts coming that will probably be a bitch to break in but thats part of the process. Either way, I’m grateful for the opportunity.

Next week will consist of playing in this same shirt and taking it a board lower as well as breaking in the new shirts with the help of some smaller lifters in the gym!

I will work into the mid 600’s to low 700’s next week and will be ramping up over the next few weeks on everything.

I have a slight monkey wrench in this summer as far as training but I will be just fine. I go out of the country for a few days in July which will disturb my training some for a bit but I have planned around it and will treat it as a deload. So, until then, I will be pushing hard and skipping my deload.

You must do what you have to do!

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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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