Brian Carroll | 10/20/Life | Week 6 day 2 bench press | 17 weeks out from the WPO

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Wrapping up 3-week mini-cycle. This cycle consisted of the following:

Cambered bar squats for triples/doubles then single

4″ block pulls – same rep scheme as squat

  • Will add belt and wraps in a couple of weeks
  • Will add briefs in about four weeks

Stability bench – have stayed with more repetitions since this is more of ‘rehab’/transitional at this point but same idea. Thus far, sets of 5.

  • Will add wrist wraps and sleeves next week

Warm-up:

  • McGill Big 3
  • Side laterals
  • Internal/external rotation
  • Rear delt flye
  • Band pull-aparts
  • A little bit of hip mobility
  • Adductor activator drills (Sexy)

Training Week 6, day 2 Bench press:

  • RPE 7
  1.  Flat DB press: 4×10
  2.  Stability bench: 5 sets of 3: 275 plus hanging 25lb plate
  3.  Bench w/shoulder saver pad: 285/325/375 x3
  4.  Bottoms up KB bench: 3×15
  5.  Skull DB variation SS Close grip DB: 3×10
  6.  One-arm band press-down: 3×12
  7.  Scapula walks holding barbell in mono (cooldown)

 

Finally held some weight on the bench press. Shoulder felt stable and pretty healthy with all loads. I was a bit hesitant with the 375 since it was by far the heaviest I’ve been in a while, but it was excellent and pain-free. This weight was a hurdle for me mentally. I’ve had a history with my R shoulder, and I should have been taking better care of it the last nine years (since I originally hurt it), so I got what I deserved. Another, yet painful lesson learned.

I used the 4×4 wrist wraps by Inzer, which will be available soon. I love them. Perfect mix of grip, stretch, and stiffness. Like a gripper on some proper protein powders and BCAA’s.

This wrap is my new favorite. To be honest, much of what goes into me loving wraps or not has to do with not just the effectiveness, but the ease of use for my handlers and myself; how easy it is to wrap in a tight SDP. All of these wraps that I have in my arsenal, have pros and cons. Always keep this in mind for your handlers. If they become sapped, (forearms exhausted) before your third attempt, a more comfortable wrap might be the answer for a win/win.

After I finish up this week’s assistance, it’s time to deload. I need it.

This next week, deload week, I’m going to transition into a belt and a light knee wrap along with the buffalo far for a couple of weeks.

I will also move the stability bench to assistance and start working the straight weight off the chest and boards more.

17 weeks out from the WPO. Can you sustain your current approach until the meet?

Also, yesterday my wife and I celebrated eight years of marriage, with an excellent day of massages, food and chilling. She is my rock and helps keep me focused, is such a massive component of my success. Happy Anniversary, Ria!

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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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