6 weeks out, Day 3, AM bench press, PM squats and bench press

This morning, heavy bench day went very well.  Even though it was my third day bench pressing in a row, the bar moved fast and I even increased my volume of work reps.  Just to push the "high frequency of shorter workouts" thing a little further, I also bench pressed this evening after my squat session.  Again the bar moved well and there was no apparent fatigue from previous sessions.  I have reduced my accessory work for both squats and bench presses since the increased frequency of the main lift sessions is acting as accessory work.

Tomorrow morning is 'light' squats and another 'light' bench press session.  In the evening, I'll hit deadlifts for the heavy session of the week.  So far the higher frequency is being tolerated well but it hasn't yet been two full weeks.


Bench Press:  all reps paused, 135x5, 135x5, 225x5, 265x3, add wrist wraps, 295x3, 320x2, 320x2, 300x3, 300x2

Lateral Raise:  35x6x3 sets

Rear delt raise:  45x10x3 sets

Hammer curls:  55x6x2 sets


Squats: 135x5, 135x5, 225x5, low bar, 225x5, add belt, 315x5, add wrist wraps, 365x5, 365x5, 365x5

Bench Press:  all reps paused, 135x5, 135x5, 225x5, add wrist wraps, 265x5, 265x5, 265x5

Hammer curls:  52.5x6x2 sets

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