16 weeks out, day 3, squats and bench presses

We got our first big winter dump yesterday and I had to shovel the driveway and sidewalk three and a half times.  Too add to that, our new adopted rescue dachshund, Laverne, had some kind of PTSD reaction to the snow and would shriek and run around about every 5-10 minutes. She was originally a puppy mill rescue from Ohio so maybe the snow brought back bad memories.  This started in the morning and went on all night.  I slept on the couch to keep her company while Vivian tried to sleep upstairs.  She's a light sleeper so she didn't sleep through any of Laverne's panic attacks while I was able to fall asleep pretty quickly after each interruption. Needless to say, after a poor night's sleep and all the shoveling, I was pretty stiff this morning.

shoveling snow as GPP, blech!
Since today was supposed to be squats, 5 sets of 3 with 405, I wasn't sure how the prior day's shoveling and lack of sleep would play out but things ended up going pretty well.  The first set was pretty awful but they got better and faster.  I ended up doing a total of 28 reps in the squat with more than 50% of my 1 RM with an average rep of 361 lbs and 74% of my 1 RM.  Right about where I want to be at this stage of my preparations for Nationals.

By the way, I smeared my knees with medistik before putting on my sorta rank knee sleeves and aside from feeling awesome, the medistik's "highest concentrations of Methyl-Salicylate (30%) and Menthol (15%) allowed without prescription" completely overpower knee-sleeve stank.  

this is like icy-hot or tiger balm that goes to 11


I only had enough time at the gym before close to get through my bench presses but I got through 28 reps at an average intensity of 75% of my 1 RM.  Overall, it was a good session and one that I will build upon as I get myself ready to compete in 4 months.

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

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 255x5, add wrist wraps, 275x2, 275x2, 275x2, 275x2, 275x2, 275x3

Laverne's back to normal now

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