27 Jan Brian Carroll Week 4, day 2 – bench with video “Path to the WR total at 242”

Notice the title of the log

Currently training for the XPC Arnold weekend March 7

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 5.5 weeks away or so from now, give or take.

This cycle is flying by like nothing I’ve ever seen.

Feeling good about training and my goals overall, but have to execute and step up to the plate.
_____________________________________________________________________________

Warm-up
Normal Mcgill big 3
Band fly
Band skull

Training
Bench
425×1
Shirt on
515×2 – 2bd
605×2 – 2bd
700×1 – 1bd last warm-up
765×1 – half bd – opener ish

Medium (weakest) grip 3bd press
455×3
480×3
500×3

Incline DB press: 3×10 – heavier each set..

Rolling plank – modified (palm on ground vs elbow)

Good training session. The goal for the day was to work up a little bit and see how my strength is progressing. I feel that I’m in a good spot right now. Shirt is a bit loose right now, so the weight pretty much falls down on me. I have a better fitting shirt on the way, but this is a great 750-780 shirt.

Paul Key came out and helped coach the bench with some great reminder cues as always. A few things to work on as the weights get heavier but he seems to think not too much needs to change. After watching the video, I agree but it can always be better.

I worked up to around last warm-up and opener for bench. I’ll probably open closer to 750 to be safe and secure my subtotal. I didn’t do much to adjust the shirt and still pushed the weights fine. I also haven’t held more than 655 since october on meet day. Good position to be in.

This next week(5) will be a big one for me and I’ll build upon this weeks numbers. I’ll finish up this week with heavy rows, shrugs and other work for the posterior.

Plans for the next week of training (week 5):
1050/1100 RB squat
700×2 and 750 single DL
700/750/800 then an 825 1bd on bench then back to opener for a touch.

Then week 6 is a deload.

All in all I’m very happy with the position I am in and will continue to push just the same with no changes.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

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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