Squat volume day, bench presses, and some Chaos and Pain motivation

Bought an eBook today by Jamie Lewis.  He writes the Chaos and Pain blog and if you're easily or even not so easily offended, it's best you don't check it out.  On the other hand, if you want to get motivated to smash weights, he's strong like bull and will shame you into lifting heavy and often.  Anyways, I managed to get about a third of the way through the eBook (it's something like 368 pages) before I had to get to the gym to redeem my manhood.

Today was high bar squat day.  I would also have normally done my leg presses but the eBook shamed me into   skipping those and doing heavy partial squats instead.

High Bar Squats:  135x10, 135x10, 225x10, 315x5, 365x3x6 sets
Partial High Bar Squats:  405x5, 455x5, 495x3

Doing heavy partial squats with the high bar ride is much harder than the low bar, powerlifting carry.  The last rep of the last set was a vessel busting grind--mission accomplished.  I just need to continue to get my body to adapt to moving massive weights.  There's really no excuse for struggling with a weight only 12% over my below parallel max when I'm only doing walkouts and quarter squats. I should be doing 600+.  When I can own that kind of weight, setting up with anything lighter will be child's play.  Besides, if my goal is to raw squat 500 lbs, I can't very well be struggling with it at quarter squat depth.

Bench presses went better than expected.  I moved my grip out an inch and the slightly shorter range of motion resulted in virtually no shoulder pain.  Only problem I had to deal with was extreme weakness.  Since I haven't been bench pressing for the past 2+ months, any pressing power off the chest I once had is gone.  I struggled with 245.  At least it didn't hurt.  I expect regaining my pressing strength will be accomplished by the time I have to compete in February 2012.

Bench Press:  45x10, 95x10, 135x5, 185x5, 225x5, 245x3, 245x2, 245x2

Finished up with three sets of 20 with 35 in the face pulls.  Overall a good end of week workout.  Looking forward to finishing the eBook.

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