Overhead press and pause squat depth check

So in the fit to fulk to fit again process, I'm now had three days in a row of eating to meet my goals.  One day at at time...

Today's session was overhead presses, pause squats, bench press, and barbell rows.  I was originally going to do leg presses, pull ups and kirk shrugs but changed those three to barbell rows because I was out of time and out of gas.

I had planned on attempting a new 1 RM of 255 to finally get that 1xBW+ press out of the way but my first attempt at 245 failed.  It wasn't because I wasn't strong enough, it was because I choked.  Literally.   When I unracked the bar and stepped back, I took a breath to set my chest and inadvertently inhaled some spit.  I tried to ignore it but not surprisingly, when your core decides to do it's own thing (coughing up spit gone down the wrong tube) near max press attempts do not go well.  The bar got to the top of my head and stalled.

I rested 90 seconds or so and attempted it again, being mindful not to aspirate any more saliva.  This time the press was completed but it was such a slow grind that I knew I didn't have another pound in me, much less 10 more.  Instead, I broke the bar down to 195 lbs and did sets of 5, 5, and 3.

On my paused squats, I worked on sitting deeper than I did last week and got them down to where I want them.  I also played around with stance width some, going wider on some sets and narrower on others.  The wider I go, the more challenging it is to get to IPF legal depth but since these are assistance work, the extra stress should be worthwhile.

warm up set of 225x5, stance 4" wider than normal

work set 315x3, stance width 4" wider than normal

Bench presses went well with good speed and because I was out of time and getting tired, I bailed on the rest of my plan and did 3 sets of barbell rows.  I worked on doing them with my elbows out more to more closely mimic the groove I use when I bench press.  This change was very noticeable as I could feel the upper and middle back working much harder.

Overhead Press:  45x10, 95x10, 135x5, 185x3, add wrist wraps, 205x2, 225x1, 245x0, 245x1, 195x5, 195x5, 195x3

Paused Squats: 135x10, 225x5, 275x5, 315x3, 315x3, 315x3

Bench  Press:  all reps paused, 135x10, 185x10, 245x5, 245x5, 245x5

Barbell Row: 225x8, 225x8, 225x8


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