Pause squats and bench volume

Finished up this week with a total of 29 repetitions in the squat at 50% of my 1 RM or higher and 32 repetitions in the bench press at 50% of my 1 RM or higher.  Total repetition volume in the squat increased from 49 to 64 and from 79 to 94 in squat and bench press, respectively.  Everything feels good, no aches or pains. It's too bad I'll be out of town for the beginning of next week but at least the break will allow me to ease into this higher volume of work.  I definitely want to string together 2 or 3 weeks of this kind of volume to see if anything starts to hurt.  If nothing does, I should be able to make some nice strength gains.

As it is, I increased total work repetitions while also increasing the total weight lifted and my various old bodyparts haven't felt better so I think I'm in a good place to start pushing harder.

Pause squats went very well, even with some residual back fatigue from hitting a bucket of balls at the driving range earlier today.  We've had a terribly long winter and I couldn't take it any longer so I bundled up and hit some balls in intermittant rain and ice pellets.  It felt good to swing the clubs again but since it's been about 6 months since the last time I played, things got tired.

I increased total work sets from 6 sets of 3 to 8 sets of 3.  My form seems to be settling in and I've been able to concentrate on some advice passed on by a lifter whose performance and coaching I trust.  Greg Nuckols, when asked about advice on squatting given to him by lifters stronger than he, said they told him (and I paraphrase), 'stand up hard and when the weight is heavier, stand up harder'.  Succinct and to the point.  And really one of the 'secrets' that the really strong lifters all know even if they don't know they know it.   For my work sets at 335, I thought less about my form and more about 'standing up harder' and wouldn't you know it, the bar moved faster.

After paused squats, I worked up to my 8 sets of 3 paused bench presses with 285.  This was an increase in number of sets and an increase in the weight used but it felt fast and there were no residual aches or stiffness from the overload work two days ago.

I also managed an extra rep on my work sets of kirk shrugs and tried out some meadows rows for the first time.  Since the dumbbells in the gym only go up to 100, meadows rows will end up being a staple of my single arm rowing work.  

Tomorrow I'm off to Las Vegas for a convention.  I'll be eating too well, probably not sleeping enough and also having a few adult beverages.  I'll try to find the hotel fitness center at least once but I don't expect to get in my normal heavy squat volume work.

Paused squats:  135x10, 225x5, 275x5, 315x3, 335x3x8 sets

Bench Press:  all reps paused, 135x10, 185x5, 245x3, 285x3x8 sets

Kirk Shrugs:  225x8, 275x5x3 sets

Meadows Rows:  90x10, 115x10, 115x10  I just counted the weight of the plates, I have no idea what lifting one end of an olympic bar weighs and I'm sure it doesn't really matter.

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