Brian Carroll | 10/20/Life | Week 4 day 2 Bench | 19 weeks out from the WPO

Starting another 3-week mini-cycle. This cycle will consist of the following:

Cambered bar squats for triples/doubles then single/deload

4″ block pulls – same rep scheme the next 4 weeks

Stability bench – might do more repetitions since this is more of ‘rehab’/transitional at this point but same idea.

  • 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 4, day 2 bench
  • RPE 6 for this day
  1.  Side lateral: 3×10
  2.  Rear delt flye: 3×10
  3.  DB press: 5×10
  4.  Stability bench press: 5×5 – 135 + 25’s hanging
  5.  Bottoms up KB press: 3×10
  6.  DB skulls: 4×6
  7.  Band press-down: 4×10

 

Another good day while slowly building momentum. I went up another 50lbs from the week prior and felt even better. The key right now is patience and slowly letting the shoulder adapt to load. Adam was back in the gym, so it was good to get some work in with him. Adam’s shoulder has been a little achy so this what I was doing worked out great.

Another couple weeks of this pressing progression and I’ll get back to free weight.

19 weeks out from the WPO.

I’ve hit on this in earlier posts, but it’s hard to hold back when you see so many people training so heavy (this far out from the meet). I’ve been in this situation many times over the years going into the big comps for over 14 years going back to Seniors 2004. I’ve made the mistake of being focused on the things that do not matter this far out. It’s evident in the instant gratification social media provides us. 19 weeks is a lot of time to get stronger, but when not utilized correctly it can be a gateway to peak 6-12 weeks early. I predict the bright lights will reveal this in November for many.

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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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