12 Jan Brian Carroll – Bench press with Video, and more Jordan Peterson

I’m back from a fantastic vacation in NC. I ate some really great food, had a full week completely checked out from work and got to spend quality time with my Wife Ria and the boys.

Anyway, back in the swing of things. Starting this mini-cycle off with 3’s, and will taper down to 2’s and 1’s. Check it out:

Normal warm-up:
a. Band flye
b. McGill big 3
c. DB press
d. Empty bar

I took extra time to get warm and got started with floor press. Pec is feeling great and the week before went pretty well.

Floor Press – RPE ~5 (coming back slow)
225x3x3
275x3x3

Bench press with my SDP (you can get your SUPER DUPER PHENOM HERE). My focus was on pulling the shirt super low. Switched to doubles to have better control of the bar and ensure not getting too fatigued.

400×2 – 5bd
455×2 – 4bd
500×2 – 3bd
555×2 – 3bd
595×2 – 2bd

DB press: 4×10
DB skull: 4×10
Hammer curl: 3×10
Cable Triceps pressdown: 5×10
Left-arm extra work
Stir the pot: 50

Great session. Floor press felt good, so did equipped bench. No pain, bar felt good in my hands and I had zero pain or tightness in my left pec. (recently strained). I’ll be pushing a little heavier week 2, and week 3 will be a deload as I have commitments.

The biggest focus for me right now is dialing in my SDP and getting used to wearing it low. Super Duper low.

With that said, I’m really enjoying my offseason training these days. I guess it’s nice to not be in meet mode with a sense of urgency at all times. Hard to keep that mentality for a long time.

Great podcast here:

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.

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