10 weeks out, day 4, squat and bench press

Last week I was reminded of the need to balance listening to your body with pushing through and doing work by a fellow lifter, Keith Old. Keith competes in the M2 age group (50-59) and is as strong as an ox. I've been following his training at his blog for a while now.  He was nice enough to drop a comment on one of my training sessions that said,

"I find that doing this every now and then can actually help. Sometimes it is working out how to get the job done eg 3 sets of 4 = 12 reps but when you get to the gym your body says sorry today you are going to do 6 sets of 2. Still the same volume just done in a different way. Our minds can be stronger than our bodies at times so sometimes it pays to listen to our bodies. so long as you don't give up it will happen."

So, while last week, I listened to what I thought my body was saying and shut it down early.  Today, I decided to push through and get in the volume I needed.  My back was still feeling a bit wrecked but I adjusted my lever belt down a hole so the extra support helped.  I got my top work weight for two sets of 5 but it still felt like my back was working too hard so I took Keith's advice and did 3 sets of 3 with the same weight to finish the required volume.  

Bench press volume work went well, no aches or pains and bar speed was good throughout.  Finished up with some chins and dips.  Overall, it was a pretty good session.  My body doesn't feel beat up (which it shouldn't this far out from the meet) but it is feeling the stress.  The key will be to remain on the edge of "stressed but not beat up" in order to push my body to adapt to a new level.  As every other province holds their provincial championship or National qualifier events, more and more 105 kg M1 lifters post big totals.  I'm looking forward to having multiple lifters in my age/weight class but I'm going to need to be at my best to beat any of them.  

Squats: all high bar, 135x10, 225x5, 295x5, add belt, 335x5, 385x5, 385x5, 385x3, 385x3, 385x3  29 total work reps, avg intensity 73.7%

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 255x5, 255x5, add wrist wraps, 265x5, 265x5  30 total work reps, avg intensity 73%

Chins:  7, 5, 5

Dips:  10, 7, 7

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