03 Oct Brian Carroll | Week 5 | Day 2 | bench press with video

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I have to admit that I have missed floor pressing. Our powerrack has been outside for over a year (to make room) and I’ve avoided using it to floor (and McGill chin) press due to Florida bugs, it is VERY hot and a lot of the year, it’s quite dark by 7 pm.

Anyway, it’s about time to add this back in. My plan, as my travel slows down and I get more dialed in is to floor press first, then get into my new SDP bench shirt second, in a typical 10/20/Life offseason approach starting with sets of 5 etc.

This approach starts next week and will kill 3 Birds with one stone: 1. I’ll get lots of raw work in, 2. I’ll be utilizing a movement that really does carry over to my press that I’ve missed out on, and 3. I’ll get to break in a shirt/tinker with the details during the offseason instead of during meet prep when it’s too late. Admittedly, I’ve not dialed in my shirted press as well as I could have. This ends now.

Monday 9.25.17 Bench day

Normal Warm-up
A. Band fly/Band shoulder dislocation (break a sweat)
B. McGill big 3
C. push-ups
D. Empty bar x20 (when applicable)

Floor press: RPE 5
5×5 – 225

Incline DB press: 6×10
Flat DB press: 4×10
DB skull: 3×10
DB skull variation: 3×10
Side lateral: 3×10
Bench dip SS Triceps pressdown: 3×10

It really felt good to floor press again. Weight was very light but no need to push it very much right away as I have plenty of time to do so. I’m very much looking forward to getting into my new shirt next week. I’ve really missed training with a specific purpose and it’s been difficult!

Never forget where you came from. This was on my way back up in July of 2013 during my rehab stint.

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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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