6 weeks out, Day 5, bench press and squats

I wasn't sure I was going to be able to get my squatting done this morning because my back was pretty stiff from last night's deadlifts.  To give it some extra time, I did my touch and go bench presses first.  Because it was a good 24 hrs since my last bench press session, the fatigue from the previous morning was gone but I started to notice just a hint of strain in the shoulders.  That doesn't completely shock me since I had 6 bench press sessions over 5 days but I'm definitely not going to repeat that next week.  Next week, I'll switch to 4 sessions over 5 days and see how things feel.  My muscles can manage the volume but I need to be mindful that my joints are recovering as well.

After bench pressing, my back felt better so I ended up getting my squats done.  After two weeks in a row of 4 days in a row squatting, I was pretty happy with how everything felt.  My back held up pretty well, in fact it seemed to be less achy during the last two weeks than previous weeks when I would only squat twice a week.  My elbows started to get a little touchy from 8 low bar sessions in two weeks but so far it seems manageable.  The extra squat volume and frequency definitely helped with my squat groove.  It felt very consistent every session.  I'll keep tweaking the intensity and volume of work on each day but I'll keep the 4 days in a row schedule going for the next few weeks.  I'll have some time off in November while Vivian and I are in Las Vegas so that'll be a good time to take a deload/recovery week.

So, for the second week of my increased volume/frequency training schedule, I ended up with 8 training sessions over 5 days.

Total work reps (anything over 50% of my 1RM)

Squats:  75
Bench Press:  120
Deadlifts:  44

Total volume

Squats: 26,945 lbs
Bench Press:  31,445 lbs
Deadlifts:  17,340 lbs

Avg wt lifted:  Squats: 359   Bench Press: 262  Deadlifts:  394

All of the average weights lifted are an increase over the averages I lifted last month so overall, the intensity of the training sessions is up.  On my current training pace, total volume will be up as well.  I'm hoping this volume and intensity will continue to maintain current strength levels through the duration of my calorie restricted diet.

Bench Press:  all reps touch and go, 135x5, 135x5, 225x5, add wrist wraps, 265x5, 265x5, 265x5, 265x5

Squats:  135x5, 135x5, 225x5, low bar, 225x5, add belt, 295x3, 345x3, 345x3, add wrist wraps, 365x3, 365x3


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