Week 4, Day 3, leg and chest day

Didn't end up making it into the gym on Wednesday and had a charity golf tournament on Thursday so I had to modify tonight's session.  I also remembered to bring a tape measure to the gym to measure the knurling marks on the bars.  I've known that the two types of bars have marks that do not signify the 81 cm mark that powerlifting bars have but I've never known just how far off they are.  Despite this, I haven't found my bench press grip width to be out of whack at competitions.  Still, I've been trying to work on widening my grip and I did want to know where the 81 cm limit might be on the gym bars.  Turns out one of the bars has markings at 91 cm and the other 5 bars have their markings at 71.5 cms.

Normally I try to do two main movements and corresponding accessory movements per bodypart but tonight I just did one main movement to support each of the main powerlifts.  If I can make it into the gym tomorrow, I'll work upper back, shoulders, and arms.

Squats:  45x5, 225x5, 275x5, low bar, add belt, 315x5, add wrist wraps, 365x6, 365x, widen stance, 315x5, 315x5, 315x5

Trying to work in a wider stance to see what happens.  At the very least, it'll hit the posterior chain with some extra work.

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

Widened my grip by about an inch and a half per side to just under 31 inches.  Hoping that reducing the range of motion will push my bench press to the next plateau.  Need to keep developing strength off the chest though.

Stiff legged deadlift:  225x10, 275x10, 325x10, 325x8


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