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

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.
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