Brian Carroll | Week 1 Bench + plan going forward |


I just finished competing at the RPS US Open in San Diego, CA April 23 where I won the equipped overall best lifter with a 1091 squat, 788 bench and a 771 dead for a 2651 total – second alltime at 242.I took a week off from training and now ramping up for the RPS Redemption meet 5/28/16 where I will compete at 242 again, along with a few other teammates on


First training session back after the meet!

Normal warm-up as usual
KB Swings
McGill Big 3
Band shoulder dislocations
Empty bar

Shirted up early to get as many sets in as possible.
455×3 – 4bd
500×3 – 3bd
610×3 – 3bd
660×3 – 3bd/2bd

Incline DB press: 3×15
Band press-downs: 3×15
Hammer curl: : 3×15
Stir the pot: 50

I jumped right back into my Inzer bench shirt after a week off. I’m now working in the Navy SDP material and have 1 session in and I like it very much so far. I only have a couple of training weeks and this is obviously not ideal but since I’m still strong, healthy and feel good, I will do my best to come in as close to 100% as possible.

team promo pic 5

Here’s my tentative plan that I’ll execute before the RPS May 28 meet.

Week 1
Break in shirt
Lots of assistance work on squat/DL day. Grip, quads and hams are priority
Work my squat to last warm-up
Work my dead to a last warm-up and build up the callous I tore.
Week 2
Break in shirt more, work down below a 2bd
Same assistance work (I am traveling, so I’ll need to move some things around)
Work up to an opener with bands on squat
Work up to an opener on the dead – continue to build hands back up
Play week 3 by ear – as I’ll be running out of time.

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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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