16 weeks out, Day 1, high bar squats, bench presses

July was a good month of training.  Even though I missed a week from a gallbladder attack I still got in a lot of volume at a good intensity.  I started tracking the number of lifts each month for the squat, bench press, and deadlift at the beginning of this year.  I count any lift at 50% of my current competition 1 RM as long as it's a variation of the back squat, bench press, or deadlift (includes stiff legged and sumo deadlifts).  I didn't count eccentric only squats and bench presses or bench press reps done with the Titan Ram.

I started doing this based on the volume and intensity guidelines in the various Sheiko routines.  I wasn't intending to synthesize a 'sheiko-like' program, I just wanted to track volume/intensity and see if it correlated with increases in my competition 1 rep maxes.  So far it hasn't been real definitive but July was by far the most monthly volume for the bench press of any month this year (343 lifts, 74.4% avg intensity).  I'd like to think that's the reason for my touch and go 1 RM PR last week.  

My squat volume was comparable but the intensity was lower (206 lifts, 66.3%) than previous months this year when I was more proximate to a competition.  My focus the past two months has been improvements in technique and increased stress on the quads and glutes.  I definitely feel like the repetition quality has been improving, something volume/intensity metrics don't really measure.

Deadlift rep volume was comparable to pre-meet months but intensity was down (125 lifts, 62.7%).  Obviously this was due to learning the sumo deadlift.  I'm basing my intensity measurements off of my conventional DL competition max.  Right now my conventional DL max is probably 100 lbs higher than my sumo max.  However, my sumo deadlift technique is still developing so I don't know what my true 1 RM is right now.

Tonight's session was a little abbreviated.  I forgot to pack my squat shoes so I had to go back home to fetch them.  As a result, I skipped some accessory work but did increase my work sets by one for the high bar squat and touch and go bench press.  I also increased my work weight for the touch and go bench presses.  Everything felt pretty good tonight, which I expected since I skipped my training session two days ago.  I had played golf two days in a row and my back was just too tight to train on Sunday.

High Bar squat:  135x5, 225x5, 275x5, add belt, 315x5, 365x5, 365x4, 365x3, 365x3, 365x3

Bench Press:  all reps touch and go, 135x8, 185x8, 225x8. 265x7. 265x6, 265x5, 265x4


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