26 Nov Brian Carroll | Week 1 day 2, 3 & 4 | Bench and assistance work

Monday's are for benching. We have @jasonkowalewski working reps, @gatortilidie back in a bench shirt @onlythestrong275 with a big 770 and @briancarroll81 with 640 breaking in a new shirt. #squat #benchpress #deadlift #dtwd #health #fit #strong #instagood #bodybuilding #gym #instahealth #photooftheday #workout #wod #weightlifting #train #training #tentwentylife #teamsamson #powerlifting #fitness #fitspo #fitfam #beardgang #1020l #1020life

A post shared by Shane Ford (@smford85) on Nov 26, 2016 at 10:03am PST

Getting back into the swing of things with a meet picked out for December.

I had an interesting time benching Monday. I tried a new shirt – 3ply sleeve and chest – size 54 SDP. I need a little more time in this shirt to adjust. I’m going to have a teammate work in this shirt a little more before I throw it on again.

Benching well, not just OK in a shirt while training for full meets is very very hard to do consistently. Hat’s off to full meet benchers like Dave Hoff that can do it all and extremely well. Dave has given me a few suggestions about the SDP as well. Thank you Dave.

Normal warm-up
Band fly
McGill big 3
Goblet squat: 3×5
Empty bar bench press

Bench
460×2 – 3bd
500×2 – 3bd
510×2 – 3bd
520×1 – 3bd

….. waiting on 54 SDP to be broken in. And finally got in it.

585x4bd a few attempts – some successful, some I went out cold
635x4bd a few attempts – same

time to get out of the shirt, had enough for the day

Incline DB press w/fat gripz: 4×10
Fat gripz skulls: 3×10
Bench dip: 3×12
Band fly: 3×12

I got in what I could but man was it a tough day. It will take some time but this shirt will fit well. A 56 chest is a little too big, so finding the right combo in the 54 is key. Other than shirt issues, bench feels pretty good overall.

Wednesday: Squat/DL assistance
Lat pull-down: 3×12
Barbell Rack Row: 5×5
Barbell shrug: 4×6
One leg GM: 3×6
Piston squat: 5×5
Band leg curl: 3×10
Bulgarian Split squat: 3×8
Stir the pot: 60

Finally felt good on this night. Quads and hams feel full and in a good spot. I have felt pretty flat over the last 3 weeks and this did the trick. I’ll be taking the week up a notch over the next couple weeks, then backing off. Upper back, grip and quads have been the focus. Great success.

Friday: Fluff and Buff
Incline DB press: 3×10
DB skulls: 4×10
Bench dip: 3×12
Close Grip w/fat gripz: 3×5
Band fly: 3×10
Hammer curl: 3×10

Great week of training overall. Bodyweight is low 260s but I feel pretty big and full, especially the lower body now. I’m looking forward to squatting Saturday and benching Monday.

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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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