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

Thanks to and 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

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

Brian Carroll

Brian is world class powerlifter with over a decade of elite class 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. 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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