01 Dec Brian Carroll | Week 2, day 2 | Floor press and Equipped bench
Thanks to CaptainJacked.com and Inzernet.com for supporting my lifting career
I’m in the middle of another 3-week offseason training wave and this is how it will go:
Week 1 – squat triples with SSB, block pulls for deads (throughout), second-week doubles, and the final week of the 3-week wave will be singles. I have been (and will be) starting with floor press on bench day, then going to equipped bench in my SDP (following the same rep scheme as above squat/dl day) as I really work on dialing in the details I’ve missed over the years. All RPE will be 6-7 and no higher than 8 on week 3. *I will be adding in elbow and knee sleeves along with wrist wraps for this cycle.
Normal warm-up as outlined in 10/20/Life (customized for my day to day needs)
Floor press, RPE 7
Equipped bench in SDP
500×2 – 4bd
595×2 – 3bd
645x2x2 – 3bd/2bd
645×1 – 2bd – worked on groove
Incline DB press: 3×10
Bench dip: 3×15
Triceps press-down: 3×15
Side lateral: 3×15
The focus now is building strength via floor press and dialing in my the SDP with lighter weight, cranked shirt and lower boards. I feel each week, I get a little more proficient in the cranked shirt. This will take some time but I’m getting used to it. This is a challenge I’m very much enjoying!
All of the big benchers wear their SDP low, so its something I’ve needed to do for some time. I’ve always been in a rush and missed a few details. I’m looking forward to a nice increase in my bench. The shirt really wants to pin you to the bench the lower it is, so you can see me fighting to stay up and not lose my arch.
Floor press still feels very heavy, but I have been inconsistent with training due to travel and then having my teeth pulled etc. I think in a month or two my strength should be close to where it was before my long layoff this spring/summer.
I’m enjoying the process!
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