9 weeks out, Day 5, light deadlifts and squats

I skipped yesterday's light bench press day because I felt like I needed an extra day of recovery.  I was able to finally make it in on a Saturday to do my light deadlift and squat day.  In hindsight, I probably should've just taken another recovery day but I really didn't want to take three days off in a row.  With my new training schedule, I've been able to greatly ramp up the volume of main training lifts as well as accessory exercises. The jump in volume has been more than incremental so I'm actually surprised that I'm not feeling a profound increase in fatigue.  So far, it's just been a slight nagging tiredness, no overall soreness or inability to generate speed and fortunately, no signs of any over-use issues.

With two more training days (three workouts if I hit them all), I'm already at the following work rep counts:  236 squats, 359  bench presses, 212 deadlifts.  The previous month finished with:  167 squats, 373 bench presses, 129 deadlifts.  In addition, the average weight lifted in both the squat and bench press is higher this month than last.  Obviously since I'm not feeling particularly beat up by the increase in volume and average intensity, I was leaving quite a bit on the table in previous months.  I will be interested to see if progress on my competition PR's accelerates in response to the higher volume/intensity.

With all that being said, I did push it a little too far today.  The bar was moving slowly and awkwardly in the sumo deadlift but I figured I would grind through the three sets of three because I wasn't using much weight.  I should have just shut it down but I didn't and by the last, supposedly easy, work set, both my hips were pretty fired up.  This was the first time I noticed this so that's probably why I ran through the stop sign.  It didn't affect my squats but the discomfort was a distraction.

I squatted in flat shoes, the same shoes I deadlifted in, because I wanted to see how my squat groove worked in them.  It actually felt pretty good but the shoes didn't give me enough support so I'm probably going to stay with my weightlifting shoes.

Sumo deadlift:  225x5, 315x3, add belt, 405x3, 405x3, 405x3

Deadlift:  405x3, 405x3, 405x3

Squats:  135x5, 135x5, 225x5, low bar, 275x5, add belt, 315x5, 315x5, 315x5


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