Good work on the squats! Bench touch-n-go will come with practice. I switch to paused singles (for the first time in my life) next week, and have no idea what to expect - never done any paused work before.
You'll lose 10 lbs, maybe a little more, depending on how long you pause.
Originally Posted by Wolf
Intensity - Squat - Bench
back to the heavy...
Squat: 325x4, failed on the 5th.
A hell of a lot better than last week that's for sure. I had a little bit of a collapse on the second rep. (Each rep had it's own narrative really). On that one I descended a bit faster so I tried to go more slowly which inhibited my bounce which made all the reps harder.
This was all somewhat disappointing since i've done 325x5 twice before (Dec. and Feb.) , but a hell of a lot better than last week. May be time to switch to singles like Andy Baker recommends. Maybe I shouldn't have dropped my 5th sets from volume day. Considering adding it back in.
I could go on and but, there's good news here!
Bench: 205x5 (PR!)
Descending faster definitely made this set way more manageable. Psych!
Deadlift: 365x3 (PR!)
Haven't attempted this weight for reps before. Went for a triple and got a triple.
Halting DL: 275x6
This was too heavy after deadlifting a heavy triple. Will drop the weight and go or 8.
Overall I'm happy with the workout, but not really sure what to do with the squat. My coach suggested going to triples which is what I ended up doing last time (because I only got a triple at 330). I feel like my technique is getting in the way here just like on my bench. For some reason I'm collapsing in the hole with a faster descent but the slower descent is killing my bounce.
I also don't know if removing the 5th set on volume day was a good idea. It certainly has made the workout more manageable and enjoyable, but am I weaker this cycle due to 1 set of squats?
I'm neither your coach, nor as knowledgable as KSC, but my initial thought is to change 1 variable about your squatting program and see how it works - either switch to singles, or add the 5th set back in. Or maybe option C - do a back off set or two, to get in the extra volume, but at lower weights so less intensity is involved and perhaps the workouts will still be "manageable and enjoyable" as you put it.
I just figure if you isolate one variable, you can see what works better than if you change a few things at once.
Congrats on the Bench and DL PRs!
Nice PR's there Rob.
Making volume day easier is never the answer :-)
Bench and DL PRs! All goodness, and it sounds like the squat is on the upswing as well. 100% agree with what Wolf said above.
Yea, guys, thanks. Wolf, I totally agree. Single variable changes are the way to go.
Since my coach suggested moving to triples, i figure I'll go with that and if 4 or 5 reps seem doable, I'll just go for it.
I'll switch to singles later (next cycle maybe?) so I'm going to add a 5th set back in on Friday. I was really happy with how 275x5x4 felt, so with that positivity I'm going to approach 280x5x5 like it's a party-- fun, fun, fun. Granted, it will take over an hour, but since it will fun, it'll be just fine.
Nice job hitting those PR's even after a heavy squat!
Volume - Squat - Bench - Chins
Added the 5th set back in at the same weight. It was harder mentally, but the squats were solid, form was good and bar speed was fast for the most part, so it was OK.
Bench: 187.5 x5x4
Descending speeds were good over all. Trying to work on getting my heels dug in and pushing off of them. I have a tendency to roll my feet (both externally and internally). Any advice on getting the feet planted better?
Solid sets overall.
Chins: 2x6 with thinner band and a set of 4 with no band.
I got into an involved conversation with my spotter during the bench and forgot to do chins superset again. Did a couple sets during warm-up and then remembered at the end and just threw in a set of unassisted chins. 4 ain't so great. I'll have to do some more on Sunday I guess.