16 weeks out, day 1, squats and bench press

It feels really good to be getting in regular sessions the past two weeks.  So far I'm recovering well from the sessions and have been increasing session volume and intensity.  The Christmas break will come at a good time because I'll probably be due for some extra recovery days.  In the meantime, I've got 5 more training days to continue accumulating time under the bar.

Tonight was squat session number three in my current, 3 squat, 1 deadlift, session rotation.  My deadlift session on Thursday will fall 9 days after the last deadlift session, so right about on an every 10 day schedule. Since I'm alternating high bar and low bar sessions, tonight's session was high bar squats.  Rather than hit them with the drop sets, I just did straight sets of 5.  I did a total of 30 repetitions with weights 50% or higher of my 1 RM in the low-bar back squat.  The total number of repetitions over the three squat sessions starting on December 5th was 96.  Total poundage lifted was 32,870 for an average of 342 or 70% of my 1 RM.   I don't have any targets for volume and intensity but the plan is to build volume and intensity in a gradual manner while maintaining good bar speed.

After squats, closer grip bench presses were next.  I was able to inch my grip another inch toward the smooth with no pain.  Moving forward, I'm going to alternate my normal grip and closer grip bench presses every session.  Finished up with some chins/lat shrugs.  I've never been good at chins or pull ups and I dislike doing them but it's a weakness that I need to address.

Squats:  high bar, 135x10, 225x5, 275x5, add belt, 325x5, 375x5, 375x5, 375x5, 375x5

Closer grip bench presses:  135x10, 185x5, 225x5, 245x5, 255x5, 255x5, 255x4

Chins:  7, 5, 4, 3 plus three lat shrugs after each set

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