Squat volume day

Almost turned today's workout into a, "I'll go tomorrow instead" but finally made it out the door.  Squat volume day which, in the context of my current plan, means a 5x5 with 365 lbs.  Same as last Saturday.  I also planned to do some bench pressing, light with high reps (for me) to slowly ease the shoulders into tolerating the movement.

Squats:  135x10, 225x10, 315x5, 365x5x5 sets.  This time they went much better than last week when I whined and bitched my way through.  I will admit that I set my iPod on the "metal" playlist instead the usual "electronica" playlist. I usually use the music as a distraction but avoid trying to listening to something will 'pump me up' because I'm by nature an anxious person.  If I let myself get too amped up for workouts, I find that I get burnt out very easy.  Today, I decided to let the music assist my workout a bit and listened to a playlist with bands like System of a Down, Symphony X, Alabama Thunderpussy, Leviathan, Mastodon, Lamb of God, etc.  Sets a completely different mood from MSTRKRFT, Armin van Buuren, Crystal Method, Enigma, various Trance artists, etc.

Bench Press:  45x10, 95x10, 135x10, 165x10, 185x8   Shoulders felt okay, realized it's going to take a while to re-program my bench press.  In order to bench without pain, I'm going to have to change my bench press groove to minimize internal rotation.  Basically, I'm going to have to work on a groove that's more similar to a tucked elbow bench shirt action than the classic raw bench groove or a tuck and flare groove. At least I should get some nice carryover from the overhead pressing with the adapted groove.

Finished up with some high rep face pulls, 3 sets of 20 reps.  Between the bench re-grooving and the corrective work I'm doing on my squat action, I'm clearly not going to be peaked in time to plan on any major PRs for the OPA Provincials in January or the 100% Raw meet in February.   Still, those competitions should serve as nice benchmarks to gauge my progress.  At this point, I'm on a long range plan, hoping to improve and be competitive when I reach M2 status in 4 years.  To be stronger and pain free at that point will be a very nice achievement so that's what I'm going to do.

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