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.
Brian Carroll
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