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: 


475×1 – 3bd

Add SDP size 56

555×1 – 4bd

645×1 – 3bd

705×1 – 2bd

755×1 – 1.5bd

Incline DB press: 


DB skull: 


Cable press-down: 


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!


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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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