Brian Carroll | Week 1 – more fluff and Buff|

I just finished competing at the RPS Conquest Meet on 10/3/15 where I squatted 1100, benched 780 and pulled 760 for a 35lb squat PR and a 30lb total PR with a 2640tot for second alltime.

Am I happy with the results? NO, but I’m content for now. I realize I have a few things I need to work on going forward as well as some things to dial in.

I’ve really just been lazy the last few days and trained a little bit with a fluff and buff type session and some foam rolling here and there. I felt pretty crappy with some allergy issues that were probably due to being in south florida and the time of the year when the pollen is heavy with the weather changes and such.

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Saturday I really didn’t do much aside the McGill big 3 and help our new guy channing who’s getting ready for a meet at the end of the month.

Monday I got back into the swing more and got some work done.

Here is what I did:

Normal Warm-up
McGill Big 3
Band fly
Band press-down

Incline DB press: 5×10
Band fly: 3×15
Band press-down: 3×15
One leg GM: 3×10
Skull: 3×15
Key press: 3×15
Bench dip: 3×15


Nothing special, just knocking off some rust that’s been building up over the last week and some change.

Tuesday I did some more work…

Normal warm-up
McGill big 3
BW squats

Band squats: 3×12
BW box squats: 3×10
One leg GM: 3×15
Lunge: 3×10
Hammer curl: 3×12
Band fly: 3×15
Rolling plank: 3×12 per side

I didn’t train Wednesday really…

But Here is what I did Thursday:

Normal warm-up:
McGill big 3

Barbell shrug: 3×10
Bent row: 3×10
Hammer curl: 3×10
McGill chins: few
Stir the pot: 100

Feeling good!

I’m going to take off friday (today) and start back tomorrow with some light squats. I’ll outline my plan soon for the XPC Arnold, the SPF US Open and RPS Redemption meet!

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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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