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!

 

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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.
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