Brian Carroll | 10/20/Life Precontest | Week 5 day 2 Bench press | 6 weeks out from the WPO

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I officially started my prep 9.1.18, and the goal was to start getting my body used to the Inzer gear, load and pressure that will be coming over the next ten weeks.

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This first 10/20/Life precontest 3 week mini-cycle (2 weeks up, 1 week deload) consisted 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 Velcro & Grid, size 38
  • Red/White/Blue Inzer Forever Belt
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The first part (3 weeks) of my training cycle went well. So far so good on this second mini-cycle too as this is the second “up” week which wrapped up Monday with some benches in the 90% plus range off the 2board. 

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10.1.18 Monday Week 5, day 2 Bench press  

Warm-up:

  • McGill Big 3
  • Side laterals
  • Scapula walks
  • Internal/external rotation
  • Rear delt flye

Training:

  1.  Bench: 315, 405 off the chest – Added SDP size 56/54 500×2 – 5board, 595×1 – 4board, 645×1 – 4board, 685×1, 3board, 735×1 – 2board, 785×1 – 2board
  2.  Medium grip 4board lockout work: 505, 595, 645 – all doubles
  3.  Average band press-downs: 4×12
  4.  Walking cooldown/core work

Fantastic training session on Monday. I was expecting to feel a little off after Saturday’s heavy session but everything went about as well as possible.

Nothing felt heavy. We decided to stay on the 2board tonight to save the shirt and plan on working lower the last 2-3 bench sessions.

I’m getting the groove down with the shirt cranked low, and it seems like it’s a better groove than with the shirt higher. I’m still working on the details.

One thing I noticed after studying the presses a few times is I need to hold my lockout a little longer, and I need to spread the floor/push my knees out better. As my hips get tighter/more fatigued, I can feel my knees want to come in.

Update: I felt this and Saturday’s session catchup with me Tuesday night, and I’m thankful for this week’s next deload, starting on Saturday. As I write this on Wednesday afternoon, I’m pretty beat-up feeling, but right now this is normal.

Bring on the rest and recovery modalities. I’ll likely be slowing down my walk pace and frequency over the next few weeks but upping my sleep and CBD dosage. And other stuff.

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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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