11 weeks out, day 2, deadlift and bench press

Today was heavy conventional pull day and I had 5 sets of 3 with 515 on the schedule.  Before the session, I reviewed my spreadsheet with all of my workouts from August 31, 2010 and I had never before hit 15 reps total volume with 80% of my 1 RM in a single workout.  I knew I hadn't trained the deadlift with as much focus as my squat and bench press but it was still a little surprising to see just how little volume I was doing.  Despite this, my top deadlift in competition still crept upwards 10 kgs over that period, proof that the deadlift is still my best lift.

Even though I hadn't trained the deadlift with the volume I scheduled myself to do, I knew it was well within my capacity and in the off chance it wasn't, well, that wasn't an option.  The fifth and final set was tough but not a grinder.  Afterwards, everything felt good so I'm pretty confident the foundation work I did in the 6 weeks prior was effective.  The end result of today's session is that I'll be able to put  in the work necessary to guarantee a new deadlift PR in November.

After deadlifts, I bench pressed.  I increased the weight on my full ROM sets to 255 and did 5 sets of 3 paused reps.  The bar moved quickly like it should.  I finished with three overload sets with the titan ram.  Overall it was a good session.  Next week, I'll work up to a full ROM heavy single or two and I'll be able to get a better idea if my current bench press scheme is giving me the results I'll need in order to hit a 160 kg press in November.

Deadlift:  315x3, 405x3, add belt, 515x3x5 sets

Bench Press:  all reps paused, 135x10, 185x5, 225x3, 255x3x5 sets

Bench press with Titan Ram: all reps paused, add wrist wraps, 285x3, 325x3, 365x1, failed on rep 2


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