Brian Carroll | 10/20/Life Offseason | Week 10 day 2 Bench press (first day back in SDP) | 13 weeks out from the WPO

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I have not been logging my Wednesday Squat/DL assistance day where grip, upper back, and legs have been the focus. It’s pretty light and doesn’t differ much from week to week, so I’ve trying not to bore you all, but I did take some footage of this Wednesday where Blue and I trained. This session will go up next.

This training session was done just under 13 weeks out from the WPO. Pardon me being a couple of days behind.

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The previous offseason mini-cycle consisted of the following:

Cambered bar squats for triples/doubles then single

4″ block pulls – same rep scheme as squat

Stability bench – stayed with more repetitions since this is more of shoulder /pec ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.

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This 10/20/Life offseason mini-cycle will consist of the following:

Buffalo bar squat singles in belt, wraps and soon briefs

2″ block pulls with belt

Bench press and board work/shoulder saver and soon; SDP for some assistance work

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 8.13.18 Week 10, day 2 Bench press:

  • RPE 7

Warm-up:

  • McGill Big 3
  • Side laterals
  • Scapula walks
  • Internal/external rotation
  • Rear delt flye
  • Band pull-aparts

Training:

  1.  Bench press: 325×1 – 3 singles, 375×1 – 2bd, 415×1 – 2bd
  2.  SDP lockout shirt work: 505×3 – 5bd, 555×3 – 4bd, 555×3 – 3bd
  3.  Incline DB skull variations: 3×20
  4.  Band press-down: 3×15
  5.  Light hammer and Arnold curl: 3×15

 

Good session. Felt nice to be back in the SDP bench shirt after about 5months out. Nothing felt heavy but nothing felt super-light either. I did, however, adjust as I went and each set on the bench felt more and more comfortable and natural, once again.

On my final set with 555, I under-pressed the first rep, over-pressed the second and babied the third to survive and stay awake. This nasty shift was a good test for my shoulder/pec, yet no pain or anything. Win.

I will be deloading this coming week (starting Sat 8.17.18), and then have a transitional week (the following week starting 8.24.18) where I will add more gear in as I work my way to 11 (10 training weeks) weeks out and begin my pre-contest phase.

This deload will allow more time for the adaptations to take place and stay ahead of the fatigue curve as the weight and intensity are going to make quite a climb, soon.

My final ten training weeks are planned out with numbers and simple goals in mind along the way but I am flexible, and I have built-in safeguards so I can deviate if necessary.

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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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