Brian Carroll | 10/20/Life Precontest | Week 7 day 2 Bench press | 4 weeks out from the WPO

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I officially started my WPO 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.

We are now less than four weeks out from November 11.

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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 LUP and 4×4 knee wraps, Bench press with SDP off boards, and deads from the floor in the Fusion.

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The first part (3 weeks) of my training cycle went well. The second mini-cycle went well which wrapped up Monday 10.1 with some benches in the 90% plus range off the 2board. 

I just finished my deload week, squatted and pulled Saturday 10.13.18, and this session covers the bench press from 10.17.18.

I’m now on the home stretch (third mini-cyle) and final three weeks of the push starting 10.13.18 before tapering and resting.

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10.16.18 Monday Week 7, day 2 Bench press

Warm-up:

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

Training:

  1.  Bench with SDP: 465×1 – 5bd, 605×1 – 4bd, 655×1-3bd, 705×1-2bd, 755×1-1bd
  2.  4bd Close-grip with SDP: 555×2, 605×2, 645×2
  3.  One arm band press-down: 6×12
  4.  Walking cooldown

 

For those following along, for this cycle, I’m working off my goal percentages and staying pretty much week to a week straight out of the 10/20/Life book with the template progressions, every 3-week deloads, etc. but one significant change would be multiple single-sets vs. rep-sets of triples and doubles.

Saturday was an “off day,” so I moved forward and did what I needed to do on Monday. 

Everything moved well and felt very light, esp considering where we stand in training vs. the meat. It always get’s hard around this time. We are going to hold back a little bit in training per Kieth, Adam, and Clint to make sure I’m as healthy as possible come meat day. 

The offseason work I did with my bench (in the SDP shirt) seems to be coming in handy right now as I feel pretty confident in the SDP and have my back-ups broken in nicely thanks to Mike and Clint. Lockout with my close-grip work also feels snappy. 

Huge thanks to the team for the help on Monday. Adam, Kieth, Clint, and Filipe took great care of me per usual. Thank you!

I’ve got some video here and there. I have some frustrating times lately with pulling footage from my both cameras for this entire prep. But, my prep has been the focus, not the cameras. If I’m not careful, I’ll find myself tinkering with the camera for 2 hours over one stupid video that I may not ever get to pull off.

Almost there. Heavy again this weekend/Monday and then the taper starts.

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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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