Back in the gym, squats and overhead presses

The great thing about competition is, even if you feel wrecked from the aftermath of limit attempts in the squat, bench press, and deadlift, usually your motivation to train is never higher.  Between the excitement of competition, the interaction with other lifters, and hopefully, some successes on the platform, competitions are a great way to top up the enthusiasm tank.  Usually, my enthusiasm to get right into the gym and start working on whatever it is that I need to work on is tempered by the physical reality that my body wants nothing to do with straining under the bar.

Tonight's workout was different than previous sessions immediately after a competition.  Instead of feeling slow and the bar feeling heavy, I felt pretty good.  I can't remember if I also felt pretty good after my meet from January 2011 when I also didn't cut any weight prior to competing but I suspect not having the added stress of cutting weight made a difference.

Since I plan to spend at least the next six weeks building a foundation for future gains, I started off with overhead presses.  I had spent a decent amount of time with them earlier in the year when my shoulders weren't tolerant of regular bench press sessions and decided that I should re-visit them to hit my upper body from a different angle.  The presses went well considering it's been months since I last did them.  I worked up to a single with 225, not too bad considering my current PR in that lift is 235 lbs.

After presses, I moved to squats.  My goal was to hit some higher rep sets to continue to reinforce my technique changes and to also, hopefully, induce some hypertrophy.  I did two sets of 10 with 315 but the limiting factor was fatigue in my lower back.  Those two sets led to a brutal lower back pump that hobbled me for the rest of the session and actually made it difficult to drive home.  That would be the only post-meet after effect that I would notice so far.

I finished up with dumbbell power flyes and dumbbell rows.  In the long ago past, I had always gotten great results from power flyes and even if I can't put on much mass, anything will be beneficial if I'm going to hit my goal of a 160 kg bench press next year.

Overhead Presses:  45x10, 95x10, 135x5, 165x5, 185x3, 205x2, 225x1, 185x5

Squats:  135x10, 225x10, add belt, 315x10, 315x10

Dumbbell Power Flyes:  35x12, 40x12, 50x12, 60x10

Dumbbell Rows:  100x8,5, 100x8,5  each set was a set of 8 with each arm followed by a set of 5 with each arm and then a rest period.

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