Bench press, 7 weeks out, still loving newbie gains

Training is going really, really well right now.  There are a few things that are different in the past 3 months that may be having an effect.  One, my shoulders no longer hurt.  This is obviously a huge factor.  Two, I found my old training log from 1992 and decided to implement that training schedule that worked for me back in the day.  Three, I've started eating a decent quantity of nuts and pumpkin seeds in the form of various trail mix formulations.

Whatever the relative contributions of the various changes to my training context are, I'm pretty happy that I've been experiencing 'newbie gains' virtually every workout.  I may not be increasing the weight lifted every workout but so far, I've been able to add repetition volume and I look forward to every session without any accompanying aches or pains.

Bench Press:  135x10, 185x10, 225x3, 250x3, 275x3, 295x3, 295x3, 295x3, 295x2, 285x2

add Titan Ram:  315x4, 315x2, failed on third rep attempt

Dips:  10, 8, 8

Compared to last week's bench press session, I was able to add 2 reps and 600 lbs in total volume this workout including 11 total repetitions with 295.  I also increased my rep max with 315 in the Titan Ram press to 4.  Even though my triceps felt pretty shot after the second Titan Ram set, I was still able to increase my repetition volume on dips.

Whether it's the increased recovery time or some improved nutrition or both, I'm pretty happy to see improvement every session.


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