Week 1, Day 3 Foundation Phase
Although my upper back and hamstrings were still very sore from Thursday's deadlift session, I figured I could turn that into a positive since it would hold me back somewhat from working with too high an intensity. I want to ease my shoulders back into a higher volume of bench pressing but for now, I'm going to substitute some bench pressing with overhead pressing. It's still a press and the change in angle and extra core work will pay benefits when it's time to concentrate on the competition lifts in another 7 weeks or so.
Overhead presses went pretty well, I worked up to a single with 225 and felt fairly stable. I tried for a second rep but the upper back fatigue from Thursday put an end to that. I finished with one back off set with 185 but I could feel my stability waning so I shut it down there. Lots of time to ramp up the volume.
Next up was beltless squats and I was curious to see how they'd feel with my hamstrings feeling so sore. They actually felt pretty good so I decided I'd work up to a heavy single provided things felt fast and stable. I did these reps without a pause as I'd squat in a competition to remain familiar with the competition tempo. I worked up to a single with 405, a new beltless, knee sleeveless, PR.
Finished up with bench presses. I had planned on keeping the volume low but I also decided to play around with grip widths, doing each of my three worksets with a grip width varied by one finger. I started with my competition width, went one finger wider, and then one finger narrower. I missed my final triple with the narrower grip, my triceps were shot. All in all a good session and a good first week of training.
Overhead Press: 45x10, 95x5, 135x5 165x5, 185x5, 205x3, 225x1, 185x5
Squats: beltless, knee sleeveless, 135x10, 225x5, 275x5, 315x5, 365x3, 405x1 PR
Bench Press: all reps paused, 135x10, 185x5, 225x5, 275x3, 275x3, 275x2