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
325×2
375×2
415×2

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
Rolling planks

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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Brian Carroll

Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL. Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.

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