7 weeks out, Day 5, bench press and squats again
Although today was my 'light' bench press day, I figured that I had squatted three days in a row, I might as well make it four and see what happens. Interestingly, things actually felt better tonight than they did yesterday. My back felt good, my elbow felt good, and the bar moved fast and in a good groove. Since I likely won't be going to the gym tomorrow, my week will end up with four squat sessions, 80 total work reps and an average work weight of 361 lbs. That's about 20 lbs more than my average for last month and a significant increase in weekly repetitions. I don't know if I would be able to sustain that for multiple weeks in a row but I'm tempted to try. I'm definitely liking how the repeated squat sessions have made my squat groove feel very consistent.
For 'light' bench press day, I would usually do three sets of as many touch and go reps as possible with my work weight of 265. I decided to change that to 5 sets of 5 in order to save some energy for weighted dips. I really like how the dips feel and I want to spend a little more effort hitting that harder to see how it carries over to the bench press. I'll hit the dips hard for another couple weeks and then dial them back when it's time to try peaking the bench press for the meet.
Squats: 135x5, 135x5, 225x5, low bar, 225x5, add belt, 315x5, add wrist wraps, 365x5, 365x5, 365x5
Bench Press: all reps touch and go, 135x5, 135x5, 225x5 265x5, 265x5, 265x5, 265x5, 265x5
Weighted dips: bwt x 10, 35x8, 70x6, 70x6, 70x5
Rear delt raises: 45x10x3 sets
For 'light' bench press day, I would usually do three sets of as many touch and go reps as possible with my work weight of 265. I decided to change that to 5 sets of 5 in order to save some energy for weighted dips. I really like how the dips feel and I want to spend a little more effort hitting that harder to see how it carries over to the bench press. I'll hit the dips hard for another couple weeks and then dial them back when it's time to try peaking the bench press for the meet.
Squats: 135x5, 135x5, 225x5, low bar, 225x5, add belt, 315x5, add wrist wraps, 365x5, 365x5, 365x5
Bench Press: all reps touch and go, 135x5, 135x5, 225x5 265x5, 265x5, 265x5, 265x5, 265x5
Weighted dips: bwt x 10, 35x8, 70x6, 70x6, 70x5
Rear delt raises: 45x10x3 sets
