11 weeks out, day 4, high bar squats and bench press

My back was a little more creaky than usual today.  It's usually a little sore but I consider that just 'old age' sore.  When it's acting up a bit, I also get tingles down my legs and into my feet.  Today was one of those days when it acts up and never feels comfortable.  I decided not to push it and deload my squat volume a little bit since I want to be able to give a good effort on Tuesday for deficit deadlifts.

Despite lowering the volume by a third and the intensity by a little, I still felt like I got in some good work.  It finally feels like I'm starting to exorcise the squat-morning from my high bar squat.  Lately I've been feeling the high bar squats in my thighs and glutes instead of my lower back and hamstrings.  This can only lead to good things with both my competition squat and my deadlift.

Although the average intensity and total volume was actually up a little bit, I reduced the work load at the top of my bench press session today.  I spent more time in the 77% of my 1 RM range because I was not getting good bar speed in the 83% and 86% range.

High bar squats: 135x10, 225x5, 295x5, add belt, 335x5, 385x4, 385x3, 335x5  22 total work reps, avg intensity 70%

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 255x5, 285x3, 275x3, 255x4, 255x3   28 total work reps, avg intensity 73.5%

Chins:  6, 4, 4, 4


  1. Do you also get a feeling in either of your arms where it feels like it is full of blood and feels like a "block". However if you raise your arm it feels like all the blood is draining away. And the "tingles" thing I get it all the time. i just think it is one of those things that nobody tell you is a side effect of having more muscle than normal people.

    1. Hi Keith, nothing with the arms. Reassuring to hear that you have the leg tingles thing too and that it doesn't concern you too much.


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