Squats, bench press overloads, trying a new barbell row groove

I planned on getting in some decent volume with 405 in squat with my competition low bar groove but I wasn't fully recovered from Thursday's high bar squat drop set.  Weights that should feel light and move quickly didn't and my triples with 405 were not fast enough for my liking.  Although the session didn't go as planned, it was confirmation that the squat drop set from the session before was an unusual level of stress.

To jump start my bench press, I added sets with the Titan Ram.  I've felt like I've lost some lockout power as well as speed off the chest and the Titan Ram addresses both of those issues.   The Ram combines having to generate as much speed off the chest when the Ram is assisting the movement and having to lockout heavy weights.  I like it better than using bands because the Ram doesn't unload weight as in reverse bands nor does it steer you into a specific groove like a traditional band set up.

I finished up with barbell rows but used a slightly different style.  I remember seeing an old picture of Doug Hepburn doing barbell rows with a ton of weight but pulling the bar up to his chest with his elbows out, rather than with elbows in tight and a pull to the FUPA area.  Since I'm doing barbell rows as bench press assistance, it makes sense to pull them in a similar groove to my bench press.


Since I'm no Hepburn, I had to use considerably less weight but the groove felt good, if very difficult.  I'll stick with this type of pull for a while and see if it helps push my bench press to a new plateau.

Squats:  135x10, 225x5, 275x5, add belt 315x3, 365x3, add wrist wraps, move to low bar, 405x3x3 sets

Bench Press:  all reps paused, 135x10, 185x5, 225x5, add wrist wraps, 275x3, add Titan Ram, 315x4, 335x2, 315x3, 315x3, no Ram, 275x3, 275x3

Barbell Rows:  135x10, 185x8, 185x6 185x6

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