Brian Carroll: Week 3, Day 2 | Floor press & SDP benching VIDEO

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

Sorry for the absence. I will write more about what I’ve been up to and my trip to EXOS in the coming days but I had a great time and it went very well.

I’m going to update my week 3/3 (almost 2 weeks ago) in this post and I have to say the last 3 weeks have been a great success. The week I was out of town I took completely off…

To recap:

Week 3, day 2 – bench training Week 1 -triples,
last week was doubles, so this final week of the 3-week wave – singles. I have been starting with floor press, then going to equipped bench in my SDP as I really work on dialing in the details I’ve missed over the years. Check out how it went:

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

The goal for the day was to wrap up my training and push to an RPE of 7-8 at the very most.

Floor press: single – RPE 7
235
285
325
375
415

Equipped bench single RPE 7- 2/3 boards (working in new shirt, and experimenting)
455×1 – 4bd
555×1 – 3bd
645×1 – 3bd
690×1 – 2bd

Incline DB press: 4×10
Grenade Skulls: 4×10
Side lateral: 4×10
Bench dip: 4×10
Stir the pot: 50

Great day to wrap up this min-cycle. Everything felt light, though I pushed my deload back a week due to travel. I love training offseason as it allows a little more flex in training and in life.

I’ll update here soon on what my next 3 weeks will consist of. Right now, I can only afford to plan about 3 weeks at a time due to many other obligations. I’m thankful for the time I have right now to train even somewhat consistent.

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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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