21 weeks out, Day 2, bench press, sumo deadlifts
|starting to feel more comfortable with the sumo deadlift|
I had an excellent bench press session and I'm making progress on learning how to sumo deadlift. I decided to move my 'heavy' bench press session to Day 2 instead of Day 3. So, as it stands now, the main lifts will be Day 1: heavy squat, light bench press, Day 2: heavy bench press, heavy sumo deadlift, Day 3: light squat, medium bench press, light sumo deadlift. The descriptions "heavy, medium and light" refers more to relative intensities and RPE than actual weight used. For now, my heavy squat and sumo deadlift days aren't heavy in terms of % of my 1 RM but they're the days when I work harder and to higher volumes.
For my heavy bench press day, I hit 305 for three paused triples. I'm pretty sure that's the most volume I've ever hit with that work weight. After the three triples, I hit a set of 5 and a set of 4 with 275, also good workloads considering the accumulated fatigue from the sets with 305. Overall, the bench press has been moving very well and I'm still very optimistic I'll be able to hit bench press PR's at the meet in 21 weeks. Lots of time between now and then though so I'm taking it one week at a time.
I've been sumo deadlifting twice a week in an effort to get in reps and learn the movement. It's still very new to me and I have to think about movement as I'm doing it but familiarity is growing by the week. The start position feels much more comfortable this week than it did last week, next I have to start trying to get the various parts to speed up.
Set 1 of 3, 455x3
Bench Press: all reps paused, 135x5, 185x5, 225x5, 255x5, add wrist wraps, 285x3, 305x3, 305x3, 305x3, 275x5, 275x4
Sumo deadlift: 225x5, 315x3, 405x3, 455x3, 455x3, 455x3
Seated Cable Row: 150x10, 170x6, 170x6, 150x8
Seated Face Pulls: 40x12, 40x10, 40x8