22 Mar Brian Carroll – Week 1 RPS Training

I just finished competing in the XPC Arnold Finals where I didn’t have a great showing and missed a few lifts. This left me in Second place overall.

I jumped right back into training – here is a quick update as to what my training has looked like the last week. To be honest, I’m super motivated but super beat up – it’s good to get your ass kicked on occasion. I’ll explain more later in my log below and more over the next couple of days, just hang in there for me.

BTW – I don’t suggest jumping right back into training after a tough meet BUT I needed to get to work on a few things named below.

Saturday 3/12

Squat in briefs up to 705 for a couple of singles
Leg presses a TON.
Bulgarian splits.. A ton
Core work

Monday 3/14
Benched in new shirt a few sets and felt like death, but got some work in. Nothing too important.

Random assistance work.

Wed 3/16 again, more quad work and upper back work

Sat 3/19
Squat in briefs:
705 – 2 singles
800 – 1 single

6″ block pull: RPE 7 double
leg press: LOTS
random core work

Monday 3/21
Shirted up in new SDP bench shirt. working out some kinks but here is what I did.

First I did some lockout work… Felt pretty good, but pretty beat up.

550×2 – 3bd
635×2 – 3bd
680×2 – 3bd
705×2 – 3bd

Random assistance, was pretty smoked at this point.

OVERVIEW: I’m making some adjustments to my training that i feel will put me in a good place for the RPS meet in 5 weeks. Namely, quad work (my quads weren’t snappy at the meet) and bench form/touching. I wasn’t too far off at the XPC but I didn’t really come in the way I wanted to as far as being ready. With that said, the US open has a nice payday I’d like to win. That influenced me quite a bit.

I’ll have a better showing in 5 weeks, I’m pretty sure.

The way the weeks worked out, I needed to get to work right away so I could get some really heavy work for about 2 weeks in a row, taken an opener then deload. Yes, I feel like trash right now but in 2 weeks, I should feel great. I just have to suck it up for a couple more days.

We have to work with what we have and right now I’m paying the price a little bit! haha

Diet has been garbage, that changes TODAY. BW was 263 at night last night. A little light!

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Brian Carroll

Owner and Founder at PowerRackStrength.com

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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