7 weeks out, day 3, high bar squats and bench press

I thought about cutting back on some of the volume today to give myself some extra recovery time but once I started lifting, I kept thinking that none of the other guys in my weight class are taking it easy.  I mean, they might be, we're all over 40 years old, but I doubt it.  The first time I lifted at Nationals in 2010 as a 43 yr old in the 40-49 age group lifter, I was just happy to be there and had no expectations about finishing in the top 3.  This time, I definitely have a chance to place in the top 3 without having to rely on a fluke (as in 2010) so the competitive motivation is much different.  Even though lifting for PR's is admirable and motivating, I want to lift at my best for two more reasons.  One, if I lift well, I improve my chances at placing in the top 3. Two, if I lift well I might push the other lifters to have great meets.  Hitting PR's at meets is fun but battling it out down to the final deadlift with one or more other lifters is the ultimate in fun.  

So, rather than dial back the volume on my high bar squats, I kept the volume up while adding intensity.  After squats, I bench pressed and close grip dead bench pressed.  I'm really starting to like the close grip dead benches.  I feel like they're already improving the lockout of my bench press sets.  

High bar squats:  135x10, 225x5, 295x3, add belt, 345x3, 385x3, 405x3, 405x3, 405x3, 385x3, 385x3, 385x3  27 total work reps, 77% avg intensity

Bench Press:  all reps paused, 135x10, 185x5, 225x5, add wrist wraps, 265x5, 265x5, 265x5  25 total work reps, 73% avg intensity

Close grip dead bench press:  245x5, 245x5, 245x4






Comments

  1. Craig, how much cardio do you complete per week? And when do you do cardio?

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    Replies
    1. none right now. Now that the intensity is increasing and I'm not keeping my rest periods short, I'll probably add about 30 minutes of low intensity steady state (LISS) to assist recovery and an interval session to keep work capacity up. I'll probably use a stationary bike for the LISS and the intervals although I like using the concept 2 rower (for higher intensity cardio work) at the gym.

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