27 Jun Brian Carroll | 10/20/Life | Week 3 day 2 Bench Deload | 20 weeks out from the WPO

Posted at 19:45h in Brian Carroll, Team Training Logs by
0 Likes

Be on the lookout and check out our shop often for new swag here: Shop

Announcement: Our first Gift of Injury course (Dr. McGill and Myself) is scheduled for Columbus, Ohio on December 1, 2018, at The Spot Athletics. This excellent facility, owned by Legend Powerlifter, Business Mogul and Strength Authority JL Holdsworth in Dublin. You can register HERE.

I want to give a shoutout to Inzernet.com and CaptainJacked.com for their support and backing. Support the companies that support our sport!

If you haven’t yet, check out my new series of articles “my greatest influences,” please see the links below:

Louie Simmons- One of my greatest influences 

Dondell Blue- One of my greatest influences 

______________________________________________________________________________

Get our new Flag-swag here: PRS Shop

Back to benching, again!

____________________________

  • Warm-up: General 10/20/Life warm-up, as usual, each day includes but not limited to: Breaking a sweat, McGill big 3 and always band pull-aparts and shoulder band/DB work.
  • Training: Week 3, day 2 deload week 
  1.  Side laterals: 4×10
  2. Rear delt flye w/squeeze: 4×10
  3. More band pull-apart (did them in warm-up too)
  4. 2-arm DB row w/squeeze: 4×10
  5. DB press: 4×10
  6. Stability bench: 5x10sets with 135
  7. Triceps press-downs: 4×10
  8. Bench push-up: 3×10
  9. One-arm band press-down: 4×10
  10. Band pull-apart: 3×15
  11. 2-arm band press-down: 4×10
  12. Left-arm double band triceps extension: 4×10
  13. Stir the pot: 100

Great training session. Felt so good to get back on the bench after a while has passed, over two months. I’ll be ramping up over the next few weeks but taking my time. I won’t be adding too much load and being too greedy.

One thing that 2017 taught me was work ethic and patience. I guess both have come with age for me. My attention span is pretty short but I have taken this offseason time and the last year and four months to work on the details.

We are twenty weeks out from the WPO right about now. I do know this will be over in no time. I was thinking earlier when I wrote this log the first time that I never focused on a meet this far out. Most times I would be healing up physically, busy with something else or trying to get motivated for the next run. I never really took a step back and assessed correctly 100%.

I am happy with where I am at this far out and wish I would have started to focus this far out and taken my time more over the last 15 years. I am focusing on getting healthy, getting my diet 100% dialed in and working on all the little things I’ve overlooked or ignored.

I’m looking forward to getting back under the squat bar on Saturday, also pulling a few deadlifts.

The following two tabs change content below.
Avatar photo
My Twitter profileMy Facebook profileMy Instagram profileMy YouTube channel

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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below


Take 25% OFF
Your first purchase
Subscribe Now!