1 week out, squat and bench assistance

Tonight was my last real squat session before next Sunday's meet.  I will do some easy triples with 365-385 on Monday but tonight was the last session with any intensity.  I worked up to a comfortable single with 455 and finished with three worksets totalling 11 repetitions. All told there were 8 repetitions with 87% of my training max and 8 repetitions in the 78-83% range.  The single with 455 represented 98% of my training max.  I hit reasonable intensity levels with an easily recoverable amount of volume.

All the squats felt very solid and fast and touch wood, no aches or pains or other issues that would create doubt come meet time.  At the moment, my plan to open with 200 kgs (440 lbs) is on schedule.  Second attempt will be either 207.5 kgs or 210 kgs.  How that lift goes will dictate my plans for a third attempt.

For bench press assistance I continued Monday's work with long pause bench presses.  I cut down on the total number of repetitions I would normally do on "light day" but increased the time under tension by doing Jennifer Thompson style "t-shirt" presses.  She describes it as an exaggerated pause at the chest with the bar resting lightly on the shirt but not so heavily it's resting on your chest.  The press is made with the intention of moving the bar as fast as possible.  I did 3 sets of 5 reps with the weight I usually use for 10.  The extra time under tension from the soft touch pause more than made up for 5 touch and go reps usually done.

Between this speed session and my last heavy bench press session where I also utilized long pauses, I feel like this should prep me well for next Sunday's meet.  I'll press a couple easy triples on Monday and by the 16th, my bench press should feel nice and fast.

Squats:  135x10, 225x10, 275x5, add belt, 315x3, add wrist wraps, 365x3, 405x2, 455x1, 405x3, 405x3, 385x5

Bench Press:  135x10, 185x10, 225x5, 225x5, 225x5


  1. Do you know Art Chan's total?

    1. based on the lifter database at http://www.powerlifting.ca/cgi-bin/webdata_cpudb.pl?cgifunction=user it looks like he totalled 585 kgs in the 74kg classic division at last years CPU Nationals.


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