13 Nov Brian Carroll: Week 3, Day 2 | Floor press & SDP benching VIDEO

Thanks to CaptainJacked.com and Inzernet.com for supporting my lifting career!

Sorry for the absence. I will write more about what I’ve been up to and my trip to EXOS in the coming days but I had a great time and it went very well.

I’m going to update my week 3/3 (almost 2 weeks ago) in this post and I have to say the last 3 weeks have been a great success. The week I was out of town I took completely off…

To recap:

Week 3, day 2 – bench training Week 1 -triples,
last week was doubles, so this final week of the 3-week wave – singles. I have been starting with floor press, then going to equipped bench in my SDP as I really work on dialing in the details I’ve missed over the years. Check out how it went:

Normal warm-up as outlined in 10/20/Life (customized for my day to day needs)

The goal for the day was to wrap up my training and push to an RPE of 7-8 at the very most.

Floor press: single – RPE 7
235
285
325
375
415

Equipped bench single RPE 7- 2/3 boards (working in new shirt, and experimenting)
455×1 – 4bd
555×1 – 3bd
645×1 – 3bd
690×1 – 2bd

Incline DB press: 4×10
Grenade Skulls: 4×10
Side lateral: 4×10
Bench dip: 4×10
Stir the pot: 50

Great day to wrap up this min-cycle. Everything felt light, though I pushed my deload back a week due to travel. I love training offseason as it allows a little more flex in training and in life.

I’ll update here soon on what my next 3 weeks will consist of. Right now, I can only afford to plan about 3 weeks at a time due to many other obligations. I’m thankful for the time I have right now to train even somewhat consistent.

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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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