post-Vegas squats and bench presses

While I only missed one training session while in Las Vegas for business, the lack of sleep and over-eating and drinking made it feel like I'd been away from the gym for a week.  I did get to the hotel fitness center one morning so I broke a sweat even if I didn't have access to anything heavy.  Between the salty food, lack of sleep, and constant irritation of cigarette smoke in the casinos, every day in Las Vegas feels like 2-3 days in the real world.

view from the plane

another shot from the plane

view of the pool from my room at the Rio
It was a good trip though, in addition to learning a thing or two at the conference and eating and drinking well, I managed to even leave Las Vegas with a couple hundred more than I brought.

Despite feeling a little jet-laggy today and having quite a bit of stuff to catch up on at the office, Vivian made sure we made it to the gym.  I figured I wasn't going to be de-trained after only missing one session but I was interested to see how the overall feeling of tiredness would affect my squats and bench presses.

I would normally hit bench press overloads and deadlifts today but since I missed squat/bench press day, I decided to hit that day and just pull my deadlift off-week one week forward.  I think that was a good plan because I was able to build on last week's squats with some increased intensity at the same repetition volume.  I also continued on building my bench press volume with 34 total work repetitions.  

Squats:  135x10, 225x5, 275x5, add belt, 315x3, 365x3, 385x3, 405x3, 425x3, 425x3, 405x3, 385x3, 385x3, 385x3     35 total work repetitions

Bench Presses:  all reps paused, 135x10, 185x5, 225x5, 275x3x8 sets  34 total work repetitions

Kirk Shrugs:  225x8, 275x5, 275x4

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