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

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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.

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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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Brian Carroll

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Brian Carroll

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