9 weeks out, Day 1, bench press

Last week's slight deload in volume worked well and I felt pretty rested going into this morning's workout.  I also dropped another pound, weighing in at 233.5.  The weight loss pace since approximately August 1st has been about a pound a week. While I'd like it to be quicker, I'm good with the pace as is because I'm not losing any strength.  Looks like I'll weigh in at around 225 for Provincials in 9 weeks.  Since I won't have to cut any weight, that will be my walking around, training weight and I should be able to predict my second and third attempts pretty accurately.  At this point I don't know what those will be yet.

Since it's getting closer to the meet, I've started to slightly increase the intensity level of the workload.  I'm doing that by dialing back the volume on the warmup sets first and will be increasing the volume of the top work sets.  I count all reps done with at least 50% of my 1 RM as "workload" so by reducing warm-up volume, I'm doing a higher percentage of my work at higher intensities.  Eventually as average intensity rises, total volume will go down but that won't happen until the last 4 weeks out from the meet.

Per my plans from last week, I started doing weighted dips as my main accessory movement after paused bench presses.  They felt good with no pain or acute fatigue in any part of the shoulder.  I think the extra shoulder and tricep work will help my bench press quite a bit.  I also used heavier dumbbells for my lateral raise/rear delt raise supersets because the 30's were being used.  The 35's didn't feel that bad.  The reps were low but I was still able to get some good fatigue in the delts so I think I'll stick with that weight for a while.

Bench Press:  all reps paused, 135x5, 135x5, 185x5, 225x3, 255x3, add wrist wraps, 285x4x6 sets

Dips:  bwt x 10, +25x10, +45x8, +45x7

Lateral raise/rear delt raise superset:  35x6/35x6 x 3 sets

Hammer curls:  50x6, 50x6

DB curls:  50x6, 50x6

Rope pushdowns:  70x10, 70x8, 70x8


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