Squat volume and Bench Press cluster singles

I clearly wasn't fully recovered from Thursday's deadlift workout.  Thought I could try powering through it but my first planned work set of high bar squats with 365 almost broke me in half.  I barely got through my second rep and actually thought I was going to dump it over my head.  I took that as a sign and dropped the weight back down to 315.  I finished with a set of 225x20 that I thought would be easy but turned out to be quite hard as my lower back fatigued far quicker than my legs.  I only did that because I wanted to cross of the "baby widowmaker" quest on www.fitocracy.com. If you're interested, you can join here.  It's a pretty cool site and I'll admit, it does motivate me to do a little more than I would normally do.

High Bar Squats:  135x10, 135x10, 225x5, 315x5, 365x2, 315x7, 315x7, 225x20

Next up were bench presses.  Warm ups went okay but my shoulders were not really happy with my first work set of 245x3.  I decided to do cluster singles (approx 1" rest between singles) in order to get in some work with the weight but still give my shoulders a chance to recover.  I did 6 singles and luckily my shoulders didn't raise the volume of their protests.  I think I'm going to have to limp into the next competition using this protocol because they're just not up to doing multiple reps with anything approaching a respectable work weight.

Bench Press:  45x10, 95x10, 135x10, 185x5, 225x5, 245x3, 245x1x6 sets

Finished up with some light barbell rows.  My deadlift weary back still didn't like these too much but I needed to get in some work to balance the bench presses.

Barbell Rows:  135x10, 185x8x3 sets

Now I'm off to UFC140 at the ACC.  I've never been to a MMA card so this should be interesting.  I'll probably be one of the only guys not sporting a tight t-shirt with some kind of gothic motif.  Oh well, I'm not that tough anyways.  

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