15 Nov Brian Carroll | 11.10.17 Week 1, day 1 | Squat & DL
I’m starting another 3-week offseason training wave and this is how it will go:
Week 1 – squat triples with SSB, block pulls for deads (throughout), second-week doubles, and the final week of the 3-week wave will be singles. I have been (and will be) starting with floor press on bench day, then going to equipped bench in my SDP (following the same rep scheme as above squat/dl day) as I really work on dialing in the details I’ve missed over the years. All RPE will be 6-7 and no higher than 8 on week 3. *I will be adding in elbow and knee sleeves along with wrist wraps for this cycle.
*I have an oral surgery appt I just scheduled for Friday, which will throw a wrench in my plan, unfortunately (so will likely be a 5-week wave now)*
Normal warm-up as outlined in 10/20/Life (customized for my day to day needs)
Squat with SSB – triple to an RPE of 7
425×3 – more like a 6
2″ block pulls – triple to an RPE of 7
Belt squat: 3×8
Bottoms up carry: 4 trips x 50 yards
Rolling plank: lots
Awesome to be back in the gym but dude was I sore! Squats and deadlifts felt pretty good, along with the rest of the work. Sucks I have to miss this weekends doubles session, but it’s part of offseason where you have to take care of other shit besides training.
Looking forward to getting back under the bar and attacking my weak points.
Here is a very cool video in case you missed it with Stu and me!
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