Brian Carroll Week 6, day 1 & 2 Bench and Dead assistance “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 toward 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 less than 4 weeks away 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.

Deload has been super nice! Here is how the last 2 deload session went on Monday and Wednesday.

I pretty much did next to nothing aside from the fluff and buff


Normal Warm-up
Mcgill big 3
Band fly
Band pressdown

Incline DB press: 3×15
Push-up: 3×20
Band fly: 3×15
Band skull: 3×15
Rolling Plank: lots
McGill crunch: 10x10sec hold

Easy day without any kind of stress on my back or elbows. Really needed this day 100%.

Now, onto Wed which was another down day/fluff and buff!

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

McGill chin: 10 singles
1-arm KB swing: 3×12
1-leg GM: 3×12
KB Goblet: 3×10
DB shrug: 3×10
Rolling Plank: many
Band shoulder Mobility – few rounds

More of the same as Monday. Nothing special at all but got done what I needed to.

REALLY looking forward to lifting heavy on Saturday. I’ll be taking both seconds on both squat/dl and the heaviest weights of the cycle. Same with Monday on bench press with second and maybe a third off a board.

Gotta get the mind and body prepped for this next week, then it’s openers and time to rest. I have to make the most of these sessions to dial in the details.

I’ll be sure to update Sat night or Sunday.

Over the next day or so I’ll be sure to go for a walk, eat the right foods so I’m not bloated too bad ie normal food – and lots of rest.

3 weeks out!

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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