Brian Carroll | 10/20/Life Offseason | Week 8 day 2 Bench press | 15 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.

Will update more on this soon.

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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 ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.

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As I wrote earlier this week, I felt like crap Saturday, so I didn’t train much.

 

Monday, I felt a little better, so I jumped in some floor press with Mike and Clint.

 7.30.18 Week 8, day 2 Bench:

  • RPE 6

Warm-up:

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

Training:

  1.  Floor press: 275 – 3×3
  2.  CG Floor press: 3×5 – 225
  3.  Incline DB press: 3×10
  4.  Skull SS w/w DB CG: 3×20
  5.  One-arm KB bottoms up press: 3×10
  6.  One-arm band press-down: 3×12
  7.  Stir the pot: 2×25

 

So about last Saturday’s feeling like crap. I didn’t realize how ballistic I have gone with the stir the pots lately. This is after not doing them for a while. This is better than getting sick, but sometimes I want to slap myself.

I noticed this the other night during. I have hard times easing into anything. It’s all or none for me. This is a strength and a weakness.

It shouldn’t be a giant surprise that my quads, ITB, hip flexors, etc. were locked up. Another lesson learned. Less is more.

Anyway, my shoulder felt pretty good with floor press, but my bar felt weird not having a liable load on it (hanging KB’s). I’ll get the groove soon.

I’ll be working up a little bit on the squat with briefs and wraps this weekend. Also, I’ll be shirting some for the bench this coming Monday. This will be mainly close grip accessory to get more used to the load again.

Almost 14 weeks out from the WPO. I’m glad strength isn’t linear for the next 13 weeks, as I would get out-squatted by 400lb by a few people in my class.

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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.
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