01 Dec Brian Carroll | Week 2, Day 2 | Bench day

Getting back into the swing of things with a meet picked out for December. Huge thanks to Captain Jacked and Inzer for their backing and support!

Going into Monday, I had one goal – figure out what shirt I was going to proceed ahead with. I have a few shirts that aren’t too far off from a great fit, but not quite. Lucky for Byrd, he gets everything that is too tight on bench and too big on squat.

I met my goal of finding the 2 shirts to go with but it, once again, was not easy. Like last week, I got a lot of raw work in prior to getting in the first shirt.

Normal Warm-up
KB swing
McGill big 3
Band fly
Empty bar x a few

Bench
430 – off chest
480×2 – 3bd
500×2 – 3bd
520×2 – 3bd

The three board is where I am the weakest. Right above and below I am strong. I’m also about as strong off my chest as the 3. Weird. Needs more work.

SDP On
500×2 – 4bd
600×2 – 3bd
635×2 – 3bd
700×1 – 3bd/2bd – I started to get choked out by the collar on the second one, so had them grab it.

Incline DB press w/fat gripz: 4×10
Band fly: 3×20
DB skull: 3×15
Triceps cable press-down: 3×10
Bench dip: 3×15

I wanted to get a little more work in but I played musical shirts for a few minutes then settled in with a 56 3ply chest, 2ply arm. I was quite worn out (as shown above). Bench felt strong all night, just not quite dialed in.

I’m pushing another week on both squat, bench and dead, but lighter than this week then I will deload. This will give me about 12 days to fluff and buff and recover. So, Saturday – last warm-up squat/dl then some bench work then done.

I’ll update the rest of this week’s training, tomorrow. I’m looking forward to this Saturday, squat and dead are feeling nice.

The following two tabs change content below.

• Bio
• Latest Posts

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.

Latest posts by Brian Carroll (see all)

• How Training Changes With Age (THIS MATTERS!) - October 8, 2024
• Is Yoga and Pilates REALLY The Answer? (PROBABLY NOT!) - October 3, 2024
• When Should You Become Concerned? (BACK PAIN!) - October 1, 2024