Bench Press and accessory work

Hitting extra bench press sessions with lower intensities seems to be helping.  I'll keep doing with the bench press what I'm doing with the squat, that is, one 'hard' session a week, one 'easy' session, and one 'medium' session.  The easy and medium sessions aren't taxing but keep the groove fresh and keep the blood flowing.  The extra volume, even though low, seems to be helping and isn't adversely affecting recovery or causing any joint soreness so for now, it will stay in the formula.

My paused bench press work continues to show incremental progress and I was able to add an extra set of 3 reps for a total of 24 reps with my work weight.  It was the first time in a long time where I felt like my shoulders didn't lose stability as fatigue started to set in. Hopefully this means the stabilizing muscle groups are getting better conditioned because that should mean I'll be able to handle higher workloads going forward.

I also added an extra set of pull-ups.  They no longer hurt and I'm slowly improving my ROM so that more and more reps are actually getting close to being complete.  The high bar, wide stance squats (I do these in flat shoes) felt good.  Got a good stretch and worked on keeping my torso tight and my glutes active.

Bench Press:  135x10, 185x10, all reps paused from here, 225x5, 255x5, 275x5, 275x5, 275x4, 275x4, 275x3, 275x3

Pull-Ups, full and partial reps:  5, 5, 5, 5, 5, 5

High bar, wide stance squats:  135x10, 225x10x3 sets

My calves finally don't hurt like h*ll and I had planned on doing some calf presses on the leg press but someone was sitting on it and I didn't feel like waiting.  Did 3x10 of single leg calf raises off the stairs.   Those weren't fun.

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