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

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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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