Squat volume day and pain free bench pressing!

After my tribulations with not getting enough squat depth in my last workout, I decided to do my squats with a high bar ride instead of the traditional powerlifting low-ride. In addition to making it easier to get below-parallel depth, the increased emphasis on the quads should be beneficial.

High-bar squats:  135x10x2 sets, 225x10, 315x5, 365x5, 365x4, 365x3, 365x3

Not being able to get as much backside into them made them significantly harder than last Saturday's low-bar sets with 365.  Should make for some beneficial adaptation.  Back had to work pretty hard too since the weight wanted to crunch me up due to the bar resting higher on my shoulders.

Bench Press:  45x10, 95x10, 135x10, 185x5, 205x5, 225x5

This is heavier than I've gone for about a month.  My shoulders didn't hurt at all so I kept adding weight to a top set of 225.  I didn't want to push my luck so I stopped there but it was nice to see evidence of some progress with my 'rehab'.

Leg Press:  360x10, 450x10, 540x10.

Did these two-legged instead of the one legged presses I had been doing.  The bi-lateral deficit reared its ugly head as the top set was very hard.  Using one leg at a time, I had been able to handle 315 per leg (7 plates a side) but using both at the same time, 540 (6 plates a side) was a ball-buster.  Will continue to do them two-legged because they're hard and I have alot of room for improvement.

Finished up with 3 sets of 20 face pulls.  These felt easier as well.  I'm hoping my shoulder mobility is improving rather than just having a good day.


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