Brian Carroll | Week 3, day 2 | Bench with video


Getting back into the swing of things with a meet picked out for December. Huge thanks to Captain Jacked for the Magnum & Nubreed Supplement backing and of course Inzer Advanced Designs for the best Powerlifting apparel on the market and customer support!

Goal: Take an opener to a 1bd in the shirt I plan on using meet day. I knew I was going to be a little beat-down going into this session, so I didn’t have expectations too high. At this point, everything should feel pretty heavy.

Normal warm-up:
Band fly
McGill big 3
KB goblet squat
Empty bar

added SDP – size 56 – 3ply chest, 2ply sleeve
550 – 4bd
635 – 3bd
720 – 2bd
760 – 1bd

Fat Gripz Incline DB press: 3×10
Fat Gripz DB skull: 3×10
Bench dip: 3×15
One arm cable press-down: 3×15 each hand

Wrapped it up with some McGill 3 to cool down, and done…..

This was the last one and it’s always nice to end it on a good day. I feel pretty confident in my lifts – I should though. I’ve been dialing things in for most of the year. The good news: I feel damn good for pushing this long with minimal breaks.

I didn’t get to the gym Wednesday due to some obligations but I’m going to get my Fluff&Buff in on Friday night and Saturday am.

Overall, feeling very good about this cycle and my position.

My body-weight is in the low 260s and I always have a plan going into the cut week. I tend to clean up my diet a week out, and start taking my calories down slightly. If you are eating carbs, I suggest taking out the carbs first, then taking the fats out to where you are only down to protein (if taking fat out is necessary ie big cut). For me, the diet typically devolves to only grazing on protein by the time Tuesday afternoon/night comes around. This isn’t for everyone, *warning*! As I’ve always said, it takes work but it’s worth it.

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Brian Carroll

Owner and Founder at
Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.
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