7 weeks out, day 1, squats and bench press

Last week's sessions have seemed to get me back on track after the two week hiatus.  I was able to increase the volume of squats and bench presses while still keeping total time in the gym to 55 minutes.  Not really sure where I'm going with this dimension of program density but it feels right so I'm going with it.

I keep track of sets, reps and % of 1RM used but I also pay close attention to bar speed and total time spent during the session.  I feel like when all the dimensions increase at the same time, that I'm nearly ready for the next plateau.  When things start to feel 'comfortable', that's when it becomes time to shake it up.

My main worksets in the squat, 405x3x6 sets were just about the best they've felt.  I'll probably increase the weight for next week's triples and increase the rest time between sets.

My main worksets in the bench press, 275x2x6 sets also moved very well.  I'll probably increase these to sets of 3 next week while keeping the weight the same.  I'll also start implementing the board presses again.

Squats:  135x10, 225x5, 275x5, add belt, 315x5, 365x5, add wrist wraps, 405x3x6 sets

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 275x2x6 sets

Kirk Shrugs:  225x6x3 sets

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