01 Dec Brian Carroll | Week 2, day 2 | Floor press and Equipped bench

Thanks to CaptainJacked.com and Inzernet.com for supporting my lifting career

I’m in the middle of another 3-week offseason training wave and this is how it will go:
Week 1 – squat triples with SSB, block pulls for deads (throughout), second-week doubles, and the final week of the 3-week wave will be singles. I have been (and will be) starting with floor press on bench day, then going to equipped bench in my SDP (following the same rep scheme as above squat/dl day) as I really work on dialing in the details I’ve missed over the years. All RPE will be 6-7 and no higher than 8 on week 3. *I will be adding in elbow and knee sleeves along with wrist wraps for this cycle.

Normal warm-up as outlined in 10/20/Life (customized for my day to day needs)

Floor press, RPE 7
325×2
375×2
415×2

Equipped bench in SDP
500×2 – 4bd
595×2 – 3bd
645x2x2 – 3bd/2bd
645×1 – 2bd – worked on groove

Incline DB press: 3×10
Bench dip: 3×15
Triceps press-down: 3×15
Side lateral: 3×15
Rolling planks

The focus now is building strength via floor press and dialing in my the SDP with lighter weight, cranked shirt and lower boards. I feel each week, I get a little more proficient in the cranked shirt. This will take some time but I’m getting used to it. This is a challenge I’m very much enjoying!

All of the big benchers wear their SDP low, so its something I’ve needed to do for some time. I’ve always been in a rush and missed a few details. I’m looking forward to a nice increase in my bench. The shirt really wants to pin you to the bench the lower it is, so you can see me fighting to stay up and not lose my arch.

Floor press still feels very heavy, but I have been inconsistent with training due to travel and then having my teeth pulled etc. I think in a month or two my strength should be close to where it was before my long layoff this spring/summer.

I’m enjoying the process!

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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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