3 weeks out, day 1, squat and bench press

I took an extra day to recover from Sunday's squat workout because my lower back was still feeling the higher rep high bar squats.  Stayed with a high bar carry for more of my work up sets to save wear and tear on my elbows.  I've also been finding that my shoulders loosen up a bit more with the extra high bar sets.

Worked up to 405 for a triple and two doubles so I'm only a couple reps away from where I was before I got sick.  I'm pretty sure everything will be back to normal by the time the meet comes around.  Still, it feels like I haven't yet had the chronic adaptation to the workloads that generated my previous PR total of 660 kgs so I'm not sure if I'll set any PR's at the meet in November.  It feels like it'll be another few months before my body launches up to the next plateau.  If it does, it'll be good timing since Nationals are at the end of March.  In the meantime, I'll keep trying to move my work weights as fast as possible while increasing the total workload for the week.

Bench press also showed some signs of recovery but I'm further away than I am with the squats.  Still, there were some signs of life as I was able to grind out some reps.  Finished up with some regular, old stiff legged deadlifts.

Squats:  135x10, 225x5, 275x5, add belt, 315x3, 365x3, change to low bar, add wrist wraps, 405x3, 405x2, 405x3, 365x5

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 255x5, 275x3, add wrist wraps, 295x2, 275x3, no wrist wraps, 255x4, 225x4

Stiff legged deadlifts:  225x10, 275x10, 275x10


  1. Hey Craig,
    I noticed you live in Oakville, where I just moved back to, and I was wondering if you can recommend a particular gym here that is well suited to powerlifting. I went to the Y yesterday and it was okay, but the hex plates are a real hassle for deadlifts in my opinion. Maybe I'm just picky. Thanks in advance!

  2. I workout at the Oakville Y. When they upgraded the free weight room they installed a bunch of half racks but replaced the round plates with those crappy 12,sided plates. I don't know of another gym that's any better. The Burlington Y used to have round metal plates but they recently renovated and I haven't been there to see if they've gone 'fitness'.


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