Brian Carroll | 10/20/Life new Offseason | Week 3 Bench press deload

I'm currently training in an offseason approach using the 10/20/Life method. I've only been back to training for about 20 weeks, and shoulder has been excellent (Sub-scap and Supra tears), with very few roadblocks and setbacks along the way. I've been working on a lot of things this year, one being building my powerlifting Team here at PRS HQ in Jacksonville, Fl. Another big focus has been my health, odd; I know since I'm 300lbs, but my blood work is outstanding.
As of now, I would like to be able to shoot for a qualifier late this year and then maybe the Semi-finals at the Arnold Classic convention center.
I will be attending the WPO Finals this year in IL. It will be enjoyable to sit back, watch, and have no pressure at a high-level meet.

Monday’s Deload Bench session 9.2.19

Normal 10/20/Life Warm-up

Training:

  • Bench: 225×2 – 5 sets
  • Incline Swiss bar with chains: 3×5
  • Spud strap press-down SS Hamer curl: 3×10
  • Forward sled drags: 4x50yd

 

As I mentioned – the last 2 weeks I’ve really overshot my numbers and either missed or barely grinded out the lifts, which is not where I want to be in my training. I’ve added in my accomidating resistance this cycle (this year) than I have in a long time. It’s what I started with at Samson 16+ years ago so I felt it was time to switch it up some. It’s been a welcomed change.

 

My plan is after this deload is over, to go back to lots of band tension, but recalibrate my weights for 2 weeks, then deload. Then move to chains for 5 weeks before testing a training max. Where I’m at in training right now and the goals I would like to bench 425, squat 750 in wraps and pull 700 from the floor (hook) before adding gear back in (starting with Predator Briefs). None of these are even close to PR’s (especially the bench and pull) but I kinda started over this year, so it will be a PR for my recent training.

If I get in gear by middle of October, that will give me a short prep for a meet in Dec or Jan where I just want to take some light weights, qualify and be done so I can really have some time to prep for March and make the top 15 who go to the finals.

These deloads are necessary to help keep me on the right path, even when I don’t feel like doing them.

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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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