Brian Carroll | Precontest Week 3, 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 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.

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I was pretty unsure how things would go on Monday since Friday-Monday was pretty much a blur. I had a lot going on but it was a very fun weekend. I have not stepped on the scale, so it doesn’t go out the window Tyson style.

I’ll check it tomorrow (Thursday) after a Valium.

Bench night went VERY well.

The goal going in was more work in the 58 SDP with a little less volume but more weight and to end on a lower board with a last warmup.

Here is what we did:

Normal Warm-up
BW squat
McGill big 3

500×3 shirted up – 3bd
600×3 -3bd
700×2 – 2bd
730×1 – 1bd

Close grip 4bd

Band fly: 3×15
Bench dip: 3×15


Shirt is now pretty much molded and dialed in except for the arms being a little large, so I’m getting them taken in a little bit. Very happy with the shirt. It truly feels like you are raw benching in it with such a forgiving groove as well as it letting you flare or tuck on the way down. I prefer tucking at the top to get my back tight and then flaring a little on the way down and then flaring toward the top of lockout. Sounds weird right?

I have a couple smaller SDP shirts coming but this will be at least a great opener shirt for me.

All the weights moved well and felt WAYYYY better than last week – not even comparable.

Next bench session the plan is work more 2bd volume and then maybe a couple more 1bd, then not stretch the shirt out anymore for a couple of weeks.

Very happy with my bench and squat right now. Still lots to do.

With that said – I’m looking forward to the deload after next week!

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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