09 Jul Brian Carroll Offseason training – Week 6, day 2 – Bench

I’m currently training for the RPS Meet in FT Lauderdale, Oct 25. I’m in offseason training and will move into precontest at about 10 weeks out. My bodyweight is hovering around 270, and I will slowly move toward 260 over the next couple of months, where I want it to stay.

I’m going to compete at 242, as I feel better there, overall.

For the full story of why I decided to go 242, read this: A Look in the Mirror, Part 1

Warm-up:
Mcgill big 3 Read about the BIG 3 HERE:
Band Goblet squat
Push-up
Band fly

Goal:
I wanted to get back in my bench shirt, and start breaking in a new one as well. I have about 16 weeks of prep till the meet and want all of my gear properly broke in and fit so when precomp comes around, there will be minimal issues. As always dial in my set-up and get back on the bench, as I’ve only been floor pressing as of late.

Training:
Bench
315×3
365×3
425×2
Added new Black overkill shirt
500×3 – 3bd
550×3 – 3bd
605×3 – 3bd
605×3 – 2bd

Incline DB press with band
20 reps as fast as I could – 12 then 8

Bench dip
3×15

Triceps cable press-down
3×15

Band fly
3×15

Mcgill crunch
10×10 sec hold

DONE

Overview:
My shirt is huge but that’s expected, as I’m down in weight. The black overkill material is beyond rugged and beefy. It’s a bear to break in this new gear, but I’m positive it will be WELL worth it.

I wanted to stay in the 600 range which is 70-75% of 800 and break the shirt in and put in some work. Set-up feels good, weight was light and each set felt better than the last. Most importantly, my back feels SO much better in the set-up, being lighter in BW.

The purpose of my offseason training is to knock off the rust, get better at the things I suck at and better overall as a powerlifter. The bench is a weak point, so I’m going after it. With Rudy’s help, I’ll be good.

Patience is the hardest thing to have as a strength athlete. When the road gets dark and narrow, it’s easy to jump off the path, look for something different and go rogue. Don’t go rogue, stay the course and make it happen. This takes time and will not happen overnight. Persistence will eventually pay off, but have a plan with adequate amounts of rest, weak point work and programming. You will realize your goals, but NOBODY said it would be easy or happen fast.
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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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