Brian Carroll | 10/20/Life Precontest | Week 11 day 2 Bench Press | 11 weeks out from the WPO

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11 weeks out from the WPO and coming off the deload. I pretty much took last week completely off and took care of a few things my body was requesting of me. I always feel better after a deload, but I often wrestle with how much vs. how little on my down weeks. Honestly, I think I did too little last week, but I try always to learn and pay attention. Note taken.

This week I wanted to use as a bridge to my precontest phase. Meaning I’m not officially starting precontest prep but kinda. I went back to the bulldog (straight, squat bar) and added more gear. Believe it or not, my shoulder felt BETTER under the straight bar vs. the shoulder saver. Go figure.

For the deadlift, I didn’t want to add too many new variables, so I pulled from the floor but didn’t add my Fusion DLer. This will come next week.

Today, for bench press I worked in one of my smaller shirts and it went well overall.

All in all things felt great! I’m excited for the next 10 weeks and with no work travel until SWIS (I’ll be wrapping up training by then), I have will give this prep my complete focus.

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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 precontest 3 week mini-cycle (2 weeks up, 1 week deload) will consist of the following: Straight bar squats with full gear, Bench press with SDP off boards, and deads from the floor in the fusion.

  • Inzer LUP Size 2xl, Preds Size 38 and 4×4 Knee wraps
  • SDP Black Size 56 and 56/54 with 4×4 Wrist wraps
  • Fusion DL with Grid, size 38
  • Red/White/Blue Inzer Forever Belt

 

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 Deload 8.27.18 Week 12, day 2 Bench:

  • RPE 7

Warm-up:

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

Training:

  1.  Bench press: 3bd – 415
  2.  SDP work: 415 – 5bd, 465- 5bd, 505 – 4bd, 555 – 4bd (doubles)
  3.  Incline DB press: 3×10
  4.  Skull variation superset: 3×12
  5. Grenade cable press-down: 3×12
  6. Cooldown

 

Tonight, I worked in my 56 chest 54 black SDP. I love this shirt. Clint Smith started the break-in process last week, and this week it was pretty close to fitting me. Still needs some work, but going down to a 4bd with the lightweight felt good.

For whatever reason, my go-pro let me pull off my top set and nothing else. Oh well, I will have more footage in the coming weeks.

I’m a little sore from Saturday and Monday but this transition week thus far has been a success.

This weekend will begin my official 10-week precontest prep for the WPO.

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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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