19 Feb Brian Carroll | 10/20/life Training | Week 3 of 3 bench-press with video

For those who haven’t checked out the new PRS 2.0, have a look around and be sure to let us know if you find any issues as we are still fine-tuning a few aspects. And while you’re here, make sure to check out this brand-new article: LOUIE SIMMONS OF WESTSIDE BARBELL- ONE OF MY GREATEST INFLUENCES.

As always, huge thanks to Inzer Advance Designs for their massive support over my nearly 20-year powerlifting career. Big thanks to Captain Jacked for supplying TeamPRS for the best supplements around!

I just finished a few offseason cycles of very productive lifting. Nothing in life is perfect, so I’d say on a scale of 1-perfect, my offseason was about a 6.5. Hell, last year I took 3mo off from any training

Bench press 2.12.18 at Team Samson Compound in Jacksonville, Florida 

The plan going into today was to go a bit heavier in the SDP than the prior week and take it down another board or so. I have not gone below a 2bd in this new shirt and want to break it in properly as established here: ‘How to Break in your SDP. ‘

I went into this session a little beat-up feeling so I was glad to have a deload around the corner.

Normal 10/20/Life warm-up

a. Bodyweight squat plus heat creme

b. McGill big 3

c. Band flye

d. the empty bar for a few reps

 

Bench press: 

425×1

475×1 – 3bd

Add SDP size 56

555×1 – 4bd

645×1 – 3bd

705×1 – 2bd

755×1 – 1.5bd

Incline DB press: 

4×10

DB skull: 

4×10

Cable press-down: 

4×10

Done. It was getting late and I had to hit the road. Overall, good session, though the shirt was fitting great, my bar path was a little off. I wasn’t quite snapping the bar to lockout.

Not quite as good as I was hoping but as I stated, I didn’t feel 100%. The shirt is breaking in good, though, so there’s a positive as the bar came down pretty easy. Everything felt ok, but I know my body well and it’s time for a deload. I can go 3 weeks in a row (instead of the suggested 2) but at my athletic age of 165, I can’t get away with what I could when I was younger.

I plan to do the following to help accelerate my recovery: concentrate on relaxing better (not stressing), sleeping more, eat better, get a massage /some graston plus go for a few extra walks this week. Now my secrets are out!