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

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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