5 weeks out, Day 5 bench press (yesterday)

Forgot to diary yesterday's AM training session but it was actually a pretty good one.  The previous weeks' high frequency bench press training had left me with some hints of shoulder joint over use but by yesterday it was pretty much back to normal.  I think 6 sessions in 5 days is too much for me with the volumes I was using but 3 sessions in 5 days is apparently a good recuperative schedule.  I'll try to see how a 4 session week goes next week.

The previous 'high frequency/high volume' week was 120 lifts, 31445 lbs, avg lift 262 lbs/76% of 1 RM.
This week was 85 lifts, 23045 lbs, avg lift 271 lbs/78.5% of 1 RM.

At this point, they're all just numbers since I don't have a read yet on how any of this frequency/volume/intensity will carryover to competition PR's.  I am very happy that my work set strength levels haven't dropped during my drop in bodyweight from 245 to 229 over the past 80 days.  Since strength levels have usually dropped in the past with similar weight losses, I guess I can give credit for that to the increased frequency/volume/intensity.  I will definitely be looking forward to seeing what happens when I'm able to eat at a slight caloric surplus again.

I matched my touch and go rep PR with a top set of 265x10 and then followed it up with 4 sets of 5 with the same weight.  I also pushed the weighted dips and did two top sets of 90 extra pounds for 5 reps each.  I eventually would like to use 135 lbs since three 45's is a nice round number but the 90 lbs feels pretty heavy (but stable) so far.  I think these are carrying over to my bench press well, my bench press lockout feels much better since I started including weighted dips.  Thankfully, they don't irritate my shoulders at all.


Bench press: all reps touch and go, 135x5, 135x5, 225x5, 265x10, 265x5, 265x5, 265x5, 265x5

Weighted dips:  bwt x 10, 45x8, 90x5, 90x5

Parallel grip chins:  5, 5, 5, 5

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