4 weeks out, Day 1, bench press rep PR

My bodyweight seems to have plateau'd at 229 the past two weeks but training has been going well and I feel strong.  It also feels like I'm getting leaner while remaining the same weight so I'm not too concerned that the weight isn't coming off too slowly.  I tightened my lever belt one setting two weeks ago and it's significantly looser now despite the same scale weight so something good is definitely going on even if it's wildly unrealistic to think I'm losing fat and gaining muscle at the same time.

After last week that felt like a recovery week, I decided that I'd see if I could set a new rep PR in the paused bench press with my work weight of 295.  Fortunately, things felt great on my warm up sets so I gave it a shot.  Last Monday, I did 6 sets of 3 with 295 and all of the sets moved fast and in a tight groove so I decided this week would set the stage for a new progression.  I felt like I was good for a set of 5 so that was my goal this morning.  The first 4 reps were smooth but the 5th rep was definitely a limit lift.  Still, a set of 295x5 paused beat my previous touch and go rep PR of 295x4 that I last matched on June 29, 2014 when I weighed  almost 20 lbs more and set in the evening when I typically lift better.  All in all it was a good reassurance that my current training scheme is productive.

Next week, I'll either work with sets of 305 for paused sets of 3 or 295 for sets of 4.

Bench Press:  all reps paused, 135x5, 135x5, 225x5, 265x3, add wrist wraps, 295x5 Rep PR, 295x3, 295x3, 295x3, 295x3

Weighted dips:  bwt x 10, 45x10, 45x10

Parallel grip chins:  5, 5, 5

Leg raises:  20, 15

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