Brian Carroll | Offseason | Week 7, Day 2 | Bench press

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If you read my write-up from earlier this week, I was in Miami for a 10/20/Life Seminar. If you are interested in having one at your facility, please contact me here: Brian@PowerRackStrength.com

So, I missed Saturday’s squat/DL session and I’m fine with it at this point in my training. The next little while will be hit or miss but I’ll do my best to get my sessions in. Like I’ve posted about before, my knees have been bothering me, so it’s a nice break to give them a little more rest.

Monday: I got a really good training session in with floor presses. I don’t suggest to ANYONE taking 3mo off from any and all training as it’s taking a long time to get strength back, but it’s coming. I will say it was a much-needed break.

Normal 4 part 10/20/Life warm-up:

Floor press with bulldog bar (love this bar):
Goal was RPE 7 4×4
Top set of 300 plus a bunch of chain
Incline DB press: 3×15
Flat DB press: 3×15
Skull variation: 3×10
Bench dip: 3×15
Cable press-down: 3×15
Hammer curl: 3×15
Plank variations: lots

First time handling in the 300s in a long time and it felt good. I’ve been hammering my assistance work for a long time and I feel it will pay off when I start pushing again. If I were to guess, I would say the amount of chain comes out to about 80lbs.

I have skipped my deload for 2 reasons. Last week was about an RPE of 1 with 275 and I didn’t train all weekend, so I’m quite rested. I will be deloading after next week, for sure.

Here is a video to watch!

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Brian Carroll

Owner and Founder at PowerRackStrength.com
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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