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.  


  1. Your story is inspiring. Keep up the good work, but watch those aches and pains! If you're like me, you want to lift for life.


  2. thanks Beth! Each year I make a resolution that I'm going to take advantage of the $600/yr my health insurance has for things like chiro and massage and I always forget to do it. I'm too stubborn and think it'll just go away. This year, I'm definitely doing it. There's even a chiro, Dr. Aras Kvedaras that specializes in treating powerlifters, he's at all the meets. I'm just being foolish! lol


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