Brian Carroll – Training Update with video 2/13/24

It’s been a minute since I gave a training update with some footage.

I haven’t weighed myself since October 22; I believe I was 280-ish at the doctor’s. I am motivated to continue getting in shape. The biggest struggle isn’t the training; it’s the eating. I love food, and I wouldn’t say I like food that isn’t tasty. I go in phases, and it seems like I get off track around the holidays and then back on track in January. Here we are again! I’m back on the wagon.

If I had an excuse, it would be that I was on a great track before SWIS 23, then jacked up my foot and got off track with the walking. I’ve been back on track, but I’ve been easing into the walks since I moved to BearFoot shoes.

As I write this, my foot is doing so much better, and I’ve been building my feet up over the last couple of months, wearing Bearfoot about 90% of the time. I’ll add more on this soon, but I learned a lesson about my Padded Hoka’s. I endorse BearFoot because I’ve seen the change over the last three months.


I didn’t get a squat and deadlift session last weekend, as we went to Disney and had a great time. I did get some bench work in, though, and went over 300 for the first time in a while. We ate really well in Orlando, considering and I didn’t feel like a water buffalo when I got home, so that’s a plus!

I’ll get back into the swing of things this week with my usual 2 sessions at home, and 2-3 sessions at the gym doing machines. I have also added ruck walking daily with a backpack. I really like this.


To reiterate: Here is the way my current split is arranged:

Squat and deadlift Saturday – this day consists of Squat Max work, then Deadlifts from the blocks, and then squats and the cambered bar.

Bench day Monday – lots of benching, mainly with high volume, fast pace, and lightweight.

The other days are mainly machines, some sort of core with multiple sessions of core work per week including carries, stir the pot and the Big 3


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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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