Squats and bench presses

Since I'll be out of town on business from Sunday to Wed, I wanted to increase the volume this week on the training sessions I have left.  Decided to increase work sets and intensity on squats and to increase the number of work sets on bench press and also try to complete them in a shorter amount of time.

Last week I did a total of 49 squat reps at 50% of my 1 RM or higher, 79 bench press reps, and 13 deadlift reps.  I didn't tally up the average intensity but the large majority of my squat and bench press reps were in the 78-85% range.  The reps for deadlift were split about 50/50 with 80% of my 1 RM being the dividing line.  Last week was 'heavy singles' week for deadlifts so there were fewer reps at 80% and 4 singles at 88%+.

When my schedule returns to normal for a few weeks, my goals will be to push up my volume until Vivian and I go away for vacation for about 10 days.  I doubt I'll have occasion to lift anything heavy so it'll be a good opportunity to try to work on some mobility stuff and maybe even a little cardio.  

Today I worked up to a comfortable single in the squat, groove felt good, weight was firmly planted on my whole foot, not creeping towards the toes.  Finished up with three more triples at 405 and then 4 triples at 385.

On bench press, I did 8 sets of 3 with 275 in 14 minutes.  I wanted to make sure I got them done fairly quickly since 75 is only 78% of my 1 RM.

Squat:  135x10, 225x5, 275x5, add belt 315x3, add wrist wraps, 365x3, 405x3, 455x1, 405x3x3 sets, 385x3x4 sets     34 total work reps.

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

Kirk Shrugs:  225x8, 275x4, 275x4, 275x4



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