13 Oct Brian Carroll | Offseason | Week 7, Day 2 | Bench press

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If you read my write-up from earlier this week, I was in Miami for a 10/20/Life Seminar. If you are interested in having one at your facility, please contact me here: Brian@PowerRackStrength.com

So, I missed Saturday’s squat/DL session and I’m fine with it at this point in my training. The next little while will be hit or miss but I’ll do my best to get my sessions in. Like I’ve posted about before, my knees have been bothering me, so it’s a nice break to give them a little more rest.

Monday: I got a really good training session in with floor presses. I don’t suggest to ANYONE taking 3mo off from any and all training as it’s taking a long time to get strength back, but it’s coming. I will say it was a much-needed break.

Normal 4 part 10/20/Life warm-up:

Floor press with bulldog bar (love this bar):
Goal was RPE 7 4×4
Top set of 300 plus a bunch of chain
Incline DB press: 3×15
Flat DB press: 3×15
Skull variation: 3×10
Bench dip: 3×15
Cable press-down: 3×15
Hammer curl: 3×15
Plank variations: lots

First time handling in the 300s in a long time and it felt good. I’ve been hammering my assistance work for a long time and I feel it will pay off when I start pushing again. If I were to guess, I would say the amount of chain comes out to about 80lbs.

I have skipped my deload for 2 reasons. Last week was about an RPE of 1 with 275 and I didn’t train all weekend, so I’m quite rested. I will be deloading after next week, for sure.

Here is a video to watch!

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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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