Brian Carroll | 10/20/Life Precontest | Week 8 day 2 Bench press | 3 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 two weeks out from November 11.

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Gear used during this cycle and for the meet:

I’m now sitting here writing this as training is pretty much done.

I feel like I’ve done a training cycle let’s put it that way.

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10.22.18 Monday Week 9, day 2 Bench press (catchhing up from last week)

Warm-up:

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

Training:

  1.  Bench press in back-up loose SDP: 455×1 – 5board, 600×1 – 4bd, 685×1 – 3board, 735×1 – 2board, 775×1 – 1board
  2.  Lockout medium grip 4bd work: 555×2, 605×2, 655×2, 675×2
  3.  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.

Bench felt good. I used one of my back-up shirts which fits a little loose for this day. I don’t have the pop my meet shirt provides, but it’s a great fit. I also have another back-up which is a little tighter and is actually between my go-to shirt and this back-up. I think I’m going to promote that one to a back-up shirt.

Training, except for some light fluff and buff stuff is done.  As I write this, I have about 12 more days to heal up and make a couple of adjustments to my diet and sleep.

I traveled this weekend, so I’m a little bit tired even after being home for over a day. It was so worth it because SWIS was incredible. Much more to come on this. Plus, I have a lot of videos of my lifts to load up.

Looking forward to the meet.

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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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