Normally my third workout of the week is front squats and bench presses but with next week being a travel week, I'm going to miss my normal squat session. Because I needed some extra squat work after Monday's less than stellar effort, I followed through on my plans to hit a bunch of singles to dial in my form.
Squats: 135x10, 225x5, 315x5, 385x1, 425x1x2 sets, 455x1x2 sets, 425x1x3 sets
A total of 8 singles with 80 to 95% of my gym 1 RM. One thing I like about doing a bunch of singles is it forces me to squat correctly immediately. Sometimes during a set of 2 or 3 reps, the first rep feels a bit off but subsequent reps hit the groove. With singles, I don't get the luxury of a groove greasing first rep. By the time I was done, I was pretty tired but I felt like I had accomplished my goal of dialing in my competition lifts. The two singles with 455 didn't feel easy enough to justify opening with 205 kg (451 lbs) but I'll decide on meet day where my openers will be. Most likely it will be 200 or 202.5 kgs with a second attempt likely being 210.
Bench press volume work was next. Since I'm meeting the St. John's crew on Wednesday, I'm going to take advantage of good equipment and knowledgeable spotters and work up to singles in the bench press. That will be my last heavy workout before the competition June 2nd. Today was volume work, my goal was to get in as much volume with 275 lbs as possible.
Bench press: 135x10, 185x5, 225x5, 275x3x5 sets
Everything about my bench press is feeling really good, now it's just a matter of rebuilding the volume so I can get back to pre-injury levels. Today's volume with 275 lbs (86% of my gym 1 RM) was the most I've been able to do since the shoulder pain went away.
Finished up with pull ups and incline sit ups. I'm pathetically weak at incline sit ups. Humbling, really. The silver lining to that is, if I'm able to squat and deadlift with abs weaker than a rank beginner, addressing this serious weakness should help spur my squat and deadlift to some nice gains.
incline sit-ups: 10, 7, 7