5 weeks out, Day 6, deadlifts and bench press

So, when I recapped my bench press volume after yesterday's workout, I guess I jumped the gun because I ended up bench pressing today after I got my deadlifts in.  I would normally deadlift Thursday evening but I had to move them till today because I had an online fantasy basketball draft Thursday night (priorities yo!).

Turns out, I might stick with this schedule instead because deadlifts were much better without the having any residual fatigue from squatting in the morning.  Now that golf season is basically over, our weekends have much more available gym time.

Last week, I did 6 singles with 515 and the last single was just slightly out of form.  Today, I did 6 singles with 525 and all 6 were good.  I stopped at 6 instead of doing a 7th or 8th because I could tell subsequent singles were going to be sloppy and I didn't want to end on a bad note.  The work with singles is definitely getting my deadlift back in shape, my start is already much better after only two weeks.

After writing up my bench press volume recap earlier this morning, I realized that I had more bench press volume in the tank so I decided to add another bench press session today after deadlifts.  I think it was a good idea because all 6 sets of 3 paused reps with 285 moved very fast.  After today's session, my bench press weekly volume is now 109 total work reps, 29,615 lbs total volume, 272 avg wt lifted (rounded up) and  78.7% of 1 RM.  Only 11 reps less than last week and so far, no hint of over use in the joints.  I definitely think 4 sessions in a week is better than the 6 in 7 days that I tried last week.

Deadlift:  315x3, 405x3, add belt, 475x3, 525x1x6 sets

Barbell shrugs:  315x6x3 sets

Bench Press:  all reps paused,  135x5, 135x5, 225x3, 255x3, add wrist wraps, 285x3x6 sets



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