8 weeks out, Day 1 bench press

I spent yesterday as part of the spotting and loading crew for the Ontario Powerlifting Association's Hamilton Novice and Open meet.  There was some really impressive lifting and being right on the platform, I had the best view.  While it was great fun to help out and give back a little, I was definitely feeling the effects this morning.  Since the same crew was on the platform for all three flights of lifters, we got into a pretty good rhythm and our average time for weight changes between lifter was reportedly in the 30 second range.  Because the whole meet was very well organized, the quick weight changes contributed to a 31 lifter meet that started at 0900 hrs and was giving out awards by 1430 hrs.  I would think that none of the lifters would be able to complain that the meet ran all day!

All that hustling did add up to a pretty sore back for me today.  In fact, I felt more beat up from spotting and loading for a meet than I ever have from lifting in one.  I've spotted and loaded at meets before but never had to be on the platform for basically the whole meet so this was a new experience for me.

Because my back was so sore this morning, I decided to go back to bed and hit my bench press session this evening.  I dreaded the Monday night bench press crowds but my back made the call.  Fortunately, when I got to the gym, it wasn't really that busy and I was able to get a bench right away.

Taking the extra couple hours of sleep and letting my body loosen up over the course of the day paid off and I was able to get in extra volume while also seeing better bar speed on my work sets than last week.  I'm going to skip my morning deadlift session tomorrow in order to let my back rest a little more but after I get in tomorrow evening's squat session, it will be my 29th training session this month.  That, by far, is a new PR for training sessions in a month.

Bench Press:  all reps paused, 135x5, 135x5, 185x5, 225x3, 255x3, add wrist wraps, 285x4x7 sets

Dips:  bwt x 10, 25x8, 50x7, 50x6

Lateral raise:  35x6x3 sets  super setted with rear delt raises

Rear delt raises:  35x8x3 sets

Hammer curls:  50x6x3 sets

Rope pushdowns:  70x8, 70x6, 70x6

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