Slowly increasing the volume

First training session in 7 days, 4 of them spent eating all manner of Christmas goodies and turkey.  It felt good to get a little rest in but to be honest, my back doesn't seem to hurt any less when I don't lift.  My elbows enjoyed the 7 days off though.  They had been getting a little crispy from the heavy back squatting leading up to my meet.  We had our first snow dump of the season in time for yesterday's morning drive so I spent an hour shoveling the driveway.  In addition to the unintended cardio workout, my back was pretty worn out from the winter chores.  It turned out to be a pretty good ramp to tonight's session.

My back and hips were still a little worked from the previous day's repetitive strain but they also felt ready for a higher degree of stress.  My plan for today was to hit overhead presses, squats, and if time permitted, power flyes and dumbbell rows.

Overhead presses went pretty well but it was very apparent that my stability or lack thereof was the limiting factor.  Once the bar got to 185 pounds, my facility to apply pressing power to the bar was severely attenuated by my inability to stabilize my core or my upper back.  I tried a couple shaky doubles with 205 but it was clear my structure was not benefiting.  I dropped down to 185 for the final two sets.  The only consolation was my total workload volume was an improvement over the previous session 9 days ago.

My plan for squats was to work up to three worksets with 365.  My volume goal was 24 repetitions.  I didn't get that number but it leaves me something to work towards.  Despite not hitting my goal, I did improve my overall workload volume over the previous session.

I also increased the weights used for power flyes.  I've really missed the bro-mazing chest pump I get from them.  I have no idea if I'll actually put on any size but it feels good to train for it anyways.  Ran out of time so no dumbbell rows but I'll hit them on Sunday if I can avoid a killer low back pump from deadlifts.

Overhead Press:  45x10, 95x10, 135x5, 165x5, 185x3, 205x2, 205x2, 185x4, 185x3

Squats:  135x10, 225x5, 275x5, add belt, 315x5, add wrist wraps, 365x8, 365x6, 365x6

Power flyes:  40x12, 50x12, 60x10, 65x8

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