Week 1, Day 1, foundation phase

Tonight's session went a bit better than last week's but I'm beginning to really love/hate pre-exhausting pause squats with leg presses.  After last week's session, my quads were sore for three days.  That's something that hasn't happened in a long time, a good sign that the stresses were new and should encourage adaptation.

I went heavier in the leg press because they're feeling better very quickly but I was really winded going through my pause squat sets.  I added two extra sets with the ultimate goal being 6 fast sets of 3 before
I bump up the weight 20 lbs.  By the time I was finished with the squats, I really didn't want to finish my prescribed sets and reps of barbell rows and paused bench presses but I did it anyways.

Everything I've done so far is on the lower end of the intensity scale, 80% of my 1 RM for top sets of paused bench presses and only 65% of my 1 RM for the belt-less pause squats but the workload is still a challenge. I expect my work capacity will improve quickly now that I'm back on a regular schedule.

Leg Press:  450x10, 540x10, 630x10, 630x10

Pause squats:  135x10, 225x5, 275x5, 315x3x5 sets

Barbell Rows: paused at the top, 135x10, 185x5x3 sets

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 275x3x3 sets

All sets were completed in 75 minutes so my pace is improving but still about 15 minutes slower than I ultimately want to be with this workload.  I'll slowly keep increasing both the pace and the total volume until I'm doing 6 work sets of squats and 6 work sets each of rows and bench presses.  By the time I get to that volume level, I expect the sessions will take approximately 75 minutes.

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