17 weeks out, day 3, squat and bench press

It feels good to get some decent training days in the same week.  I hope to be able to have some better consistency over the next 16 weeks because I've got a lot of ground to make up by Nationals.  Today's low-bar squats felt better than last week, I definitely recovered better from the three one-drop drop sets than the single four-drop drop set.  The triples with 405 moved much better and I was able to add a fourth work set. I'll add a fifth work set next week provided the bar is moving fast and then I'll back down to 3x3 with 415 the week after.

Bench presses didn't go as smoothly but I knew I needed to step up my overall weekly volume to off set the drop in bodyweight.  I'll start implementing more work sets next week.  Missing what should've been a fairly comfortable single with 315 was not expected.   My lats and triceps were just not gassed up enough to move the lift.  I'll probably drop the incline dumbbell presses and do more closer grip bench presses instead.

Finished up with barbell rows to the chest and stiff legged deadlifts.  I was a bit pressed for time so I didn't hit these as hard as I had planned but they moved well.

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

Bench Press: all reps paused, 135x10, 195x5, 245x5, add wrist wraps, 275x3, 295x2, 315x0, 275x3, 275x3

Barbell rows:  135x10, 185x8, 205x6, 205x6

Stiff legged deadlifts:  225x5, 275x5, 315x5, 315x5


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