Brian Carroll – Week 3, day 1 & 2 training and an update


Notice the title of the log

This is NO DISRESPECT to lifters like current and former 242 greats Juha, Panora, Hoff or ANYONE at all. It’s in reach and I want the total record, especially since I was pretty close a few months back. I’ve actually chased it on and off for the better part of 10 years.

I’m not predicting shit, calling my shot or anything like that. The fact is that I’m pushing that 2700+ at 242. Will I get it? Let’s see. I’ve hit it quite a few times at 275 while not being 100%. Either way, I’m on the path toward it, I just hope I get there, and will log pretty much everything about the process. This will also keep my accountable to make sure I’m doing what I need to be doing.

Arnold is about 6.5 weeks away or so from now, give or take.

Feeling good about training and my goals.


I did a seminar with Paul Carter in Madison, Wisconsin last weekend. I thought it went very well. It was timed perfect with my deload as well, so I could focus on the seminar with no distractions…

I’m still dealing with whatever sickness I got a few weeks ago, but feeling better each day. Luckily it wasn’t as close as the North Pole and I didn’t get more sick.

Week 3 is very light and will be really turning it on over the next couple of weeks until another deload then the home stretch to the Arnold.

Mcgill big 3
KB swing
Goblet squat
Stir the pot
and a couple other easy things….

Mcgill big 3
Incline DB press: 4×10, 1×20
Band fly: 5×15
Band skull: 4×15
Rope extensions: 4×15
Shoulder distraction/dislocation – few
Hammer curl: 4×15

Nothing heavy, all light. My L shoulder is giving me some discomfort, so I’m going to keep it from getting too tight with the band-shoulder movement every day that Paul Carter really believes in. I need to make sure that my larger delt (left) will not hold me back from getting under the bar and 100% properly this weekend.

Squat: I’m looking at going 900-950×2 – straps up w/ wraps
Dead: I’m going 650-680×2 – straps up

I’ll stay within an RPE of 7-8 but might approach an 8. This depends on how everything feels and moves on the way up to my top sets for the day.

BW is 260 in the am which is my goal weight. If you’re counting at home, thats 5-7lb lighter than where I was last cycle on average. This is good for a more simple and less harsh cut.

Any questions, let me know but I’m hungry for this meet and excited.

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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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